THUR 04.14.22

Mike A.

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- Michael
7:00a: All Levels CrossFit- Michael
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: Weightlifting- David

Workout of the Day (WOD)

A. Jump Rope Practice
For 8 minutes practice jump rope and go for 1 set max reps double unders or triple unders.

B. For Time [30min cap]
100-75-50 Double-Unders
400-300-200m Run
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
30-20-10 Dumbbell Snatch (50/35)
50 Double-Unders
200m Run

Post time for the WOD. Ex: 22:30 Rx.

And coming tomorrow…

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

B. For Time [13min cap]
40 Wall Balls (14/20 to 9/10′) (Rx+ = 10/11′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (35/50)
32/40 Cal Row

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

Post load for C&J and time for the WOD. Ex: 250#, 9:43 Rx+

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