THUR 03.24.22

BK

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Carmen
7:00a: All Levels CrossFit- Carmen
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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

Pre-workout:
Build up to a heavy 1-rep squat clean

AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups

Post load for clean and rounds for AMRAP. Ex: 265, 5+12 Rx

And coming tomorrow…

5 rounds for time: [15min cap]
2 legless rope climbs (15 ft)
18 alternating DB snatches (50/70 lb)

Post-workout:
Accumulate: [6min cap]

50 knees-to-elbows on a rope

Post time for WOD and K2E. Ex: 10:10, 3:40 Rx

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