THUR 03.31.22

Alesha

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- Hailey
7:00a: All Levels CrossFit- Hailey
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- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- David

Workout of the Day (WOD)

Pre-workout:
Accumulate:

30 Kang squats

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

Post load for back squat. Ex: 370#

And coming tomorrow…

Pre-workout:
Accumulate:

20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

Post rounds and reps for the AMRAP. Ex: 5+10 Rx

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