MON 07.10.23


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 Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

9 Hang Power Cleans (120/85) (Rx+ 155/105)
12 Pull Ups
15 Sit Ups

Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 Rx

And coming tomorrow…

10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
10 DB Thrusters (50/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

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