MON 06.13.22

Paul and Elana

CFM Upcoming Events

Thursday, June 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. For Time [18min cap]
2 Rounds

50/40 Calorie Row
40 Wall balls (20/14)
30 Med Ball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Rower Pike Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

Post time for the WOD. Ex: 15:20 Rx

And coming tomorrow…

For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

Post time for the WOD. Ex: 14:45 Rx.

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