MON 08.14.23

31Heroes 2023 at CFM!

Upcoming Events

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- 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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Liza
7:00p: All Levels CrossFit- Liza
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time

B. 4 Rounds [12min cap]
15/12 Cal Row
300-ft Farmer’s Carry (53/35)

Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx

And coming tomorrow…

A. “Hanging Out”
Rep Rounds For Time [18min cap]
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

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