MON 06.26.23


Upcoming Events

Thursday, July 20th 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, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

Workout of the Day (WOD)

A. Clean
E2MOM 14

Pause Clean (Touch & Go; Pause at position 1 each rep)
Hang Clean (position 2)
Add weight each set; 40-80%

B. For Time [14min cap]
Buy In: 100 Double Unders*
5 Rounds
10 DB Facing Burpees
10 DB Goblet Squats (50/35) (Rx+ = 70/50)
Cash Out: 100 Double Unders*
*(Rx+ = 200 reps)

Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx.

And coming tomorrow…

For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

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