THUR 01.06.22

Scott

CFM Upcoming Events

Thursday, January 20th 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
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- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

3 rounds for time of: [17min cap]
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups

Post time for the WOD. Ex: 12:21 Rx

And coming tomorrow…

A. For load:
Push press
7 sets x 3 reps

B. 5 sets:
:30 hand release push-ups
– :15 rest
:30 ring support hold
– :15 rest

Post load for push press and reps of push ups. Ex: 220#, 64 Rx

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