THUR 04.13.23


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)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

10 V-Ups
20ft HS Walk

C. Practice Front Splits
For 10 minutes practice these front split progressions:
1. (Low Lunge – Lizard – Pigeon) Sequence
2. Hurdler (half split)
3. Banded Hamstring Stretch (bent knee -> straight leg)
4. Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh)
5. Bent Knee Front Split (with blocks under hands only)
6. Front Split

Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split.
Ex: 65#, 9+8 Rx, 😀

And coming tomorrow…

A. EMOM 10:
1 Power Snatch.
All reps at the same weight.

B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*

Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*

*No dropping the bar. Athletes must set the barbell down between sets.

Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.

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