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THUR 01.02.25

Maryam

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

Upcoming Events

Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

And coming tomorrow…

Rep Rounds For Time: [18min cap]
5-10-15-20
Burpee Pull Ups
Deficit Push Ups (45/25 plates)
25ft-25ft DB Walking Lunges (50’s/35’s) each round

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Echo Bike or Row
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 13:30 Rx.

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