MON 12.27.21

Jake

CFM Upcoming Events

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

Today’s schedule

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

Workout of the Day (WOD)

A. 5 sets for load:
4 hang power cleans

B. 3 rounds for time: [15min cap]
7 strict muscle-ups
10 hang power cleans (185/125 lb)

Post load for clean and time for the WOD. Ex: 245, 12:30 Rx

And coming tomorrow…

CrossFit Total
For load:

1-rep max back squat
1-rep max strict press
1-rep deadlift

Post load for each lift and total. Ex: 410, 190, 475 = 1075

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