THUR 04.06.23


Upcoming Events

Thursday, April 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- Isabelle
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

Workout of the Day (WOD)

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round

Post time for the WOD. Ex: 18:28 Rx Row

And coming tomorrow…

A. EMOM 12
Odd: 1 Squat Snatch (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 DB Snatch (70/50)

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for snatch and time for the WOD. Ex: 165#, 7:43 Rx

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