MON 07.24.23


Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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!

Today’s schedule

6:00a: All Levels CrossFit- Liza
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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. 4 Rounds For Time [18min cap]
21 Kettlebell Swings (53/35)
12 Chest To Bar Pull Ups
90 Double Unders

Min 1: 10 Burpees (1ft target)
Min 2: 20 Bicycles (R+L=1)
Min 3: 30 sec Elbow Plank

Post time for WOD. Ex: 12:20 Rx

And coming tomorrow…

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4-5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

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