MON 11.21.22

Jason

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

CFM Thanksgiving Schedule

Wednesday: Regular schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday & Sunday: Regular schedule

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. Squat Waves E3MOM 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS

B. EMOM 12
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold

Post load for back squat and heavy front squat. Ex: 335, 325#

And coming tomorrow…

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx

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