MON 11.14.22

McKenzie

Upcoming Events

Thursday, November 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- Michael
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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Pause Front Squat
5 x 2 @ 76-78-80-82-84%
*pause 3 seconds each rep
*rest 3 minutes between sets

B. AMRAP 10
20 Burpees Over Bar
30 Snatches (75/55)
40 Wallballs (20/14)

Post load for squats and rounds for AMRAP. Ex: 275#, 2+9 Rx.

And coming tomorrow…

A. Weighted Pull Ups
4 sets of 3

B. 4 Rounds [24min cap]
100 Double Unders
10/10 Single Arm DB Hang Clean & Jerk (50/35)
100 Double Unders
20 Alternating DB Box Step Ups (50/35) (24/20)

Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.

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