MON 07.17.23

Matt C

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. Squat Cleans
E2MOM 12

Pause Squat Clean
(Pause at position 1 from the ground each rep; Touch & Go)
Hang Squat Clean (position 2)
Add weight each set

3 Bar Muscle Ups
5 Squat Cleans (155/105)
7 Box Jumps (30/24)

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx

And coming tomorrow…

For Time [15min cap]
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

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