THUR 05.05.22

Glenn

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

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. 5 Rounds [15min cap]
40 second Double KB Rack Hold (35’s/53’s)
200/250m Row

B. 4 Rounds [15min cap]
10 Deadlifts (155/225)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (20/24)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

And coming tomorrow…

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Bar
30/40 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

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