MON 11.08.21

Jennifer and Krista synchronized incline push ups

CFM Upcoming Events

Friday, November 12thCFM Movie Night for Marvel’s Eternals #nospoilers if you’ve seen it. Tickets on sale at the Front Desk this week.

Thursday, November 18th 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!

Friday, November 19th Casino Night Lights 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

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

Workout of the Day (WOD)

A. In 12 minutes build to a heavy complex:
1 Power Clean + 1 Hang Power Clean

B. For Time: [12min cap]
Rx
15-12-9-6-3

Power Cleans (135/95#)
15-12-9-6-3 (Rx+ 18-15-12-9-6)
Lateral Burpees Over Bar

Intermediate
7-6-5-4-3 Power Cleans (135/95#)

Beginner
Power Cleans (75/55#)

Post load for complex and time for the WOD. Ex: 255#, 7:54 Rx

And coming tomorrow…

A. 7 Sets For Load:
2 Strict Press
– Increasing weight across all sets.
– Complete 1 set every 2 minutes

B. 5 Rounds For Time: [18min cap]
50-ft. Handstand Walk
50m DB Front Rack Carry (50’s/35’s)
200m Run (Rx+ Backward)

Post load for press and time for the WOD. Ex: 170#, 13:21 Rx

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