MON 12.06.21

Adam and BK

CFM Upcoming Events

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 16th 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- 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. Back Squat
Build up to a heavy 3-rep in 15 minutes

B. For Time: [13min cap]
20 Back Squats (225/155#) (from rack)
40 Toes-to-Bars
60/40 Calorie Row

Post load for squat and time for the WOD. Ex: 300, 8:20 Rx

And coming tomorrow…

A. On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.

B. For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Post distance and load for each press. Ex: 2200m, 175, 215, 230

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