MON 07.25.22

Nicole and Isabelle

CFM Upcoming Events

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

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. For Time [16min cap]
4 Rounds
15 V-Ups
15 Pull Ups
15 Kettlebell Swings (53/35)
60 Double Unders

B. EMOM 9
Min 1: 10 Burpees (1ft target)
Min 2: 20 Bicycles (R+L=1)
Min 3: 30 sec Elbow Plank

Post time for WOD. Ex: 11:20 Rx

And coming tomorrow…

A. Back Squat
20min work to 1RM

B. EMOM 15
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.

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