MON 07.31.23

Coach Liza

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)

For Time [15min cap]
Double Unders
Shoulder to Overhead (65% 1RM C&J)

Post time for WOD and load. Ex: 6:40 Rx 185#

And coming tomorrow…

A. Back Squat
20min work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

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