MON 08.21.23


Upcoming Events

Thursday, September 21st 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)

Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.

And coming tomorrow…

“Front End”
Rep Rounds For Time [20min cap]
Front squats
Lateral Burpee Over Bar

Barbell Weight Each Round
Men: 65/75/95/115/135
Women: 45/55/65/75/85

Men: 95/115/135/155/185
Women: 65/85/95/105/125

Men: 135/155/185/205/225
Women: 95/105/125/135/145

Post time for the WOD. Ex: 14:30 Rx

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