MON 10.02.23


Upcoming Events

Thursday, October 19th 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. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

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