MON 07.04.22 Happy 4th Of July

Jon G.

CFM Upcoming Events

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

Today’s schedule

CFM Closed today for 4th of July. We resume regular schedule Tuesday. See SugarWOD or below for at home or outdoor workout option today.

Workout of the Day (WOD)

AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

And coming tomorrow…

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

Post load for squats and time for the WOD. Ex: 325#, 12:11 Rx.

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