MON 06.21.21

Ryan D

CFM Upcoming Events

Thursday, June 24th 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 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

E6MOM for 5 Rounds
15/12 Cal Row
20 Wallballs (20/14)
15/12 Cal Row
12 Pull Ups (Rx+ C2B)

At Home
E6MOM for 5 Rounds

200m Run
8/8 1-Arm DB Thruster (50/35)
200m Run
12 DB Hang Power Clean (50’s/35’s)

fastest and slowest time. Ex: 2:58, 3:25 Rx+

And coming tomorrow…

A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run

B. 3-Way Hamstring stretch

Post time for the WOD. Ex: 16:20 Rx

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