Workout of the Day (WOD)
A. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
B. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
Post load for the snatch and rounds and reps for AMRAP. Ex: 170#, 2+22 Rx
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: Weightlifting- David
And coming tomorrow…
A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown
B. For Time [16min cap]
21 Kettlebell Swings (53/35)
45 Deadlift (135/95)
9 Wall Walks
21 Kettlebell Swings (53/35)
30 Front Squats (135/95)
6 Wall Walks
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
3 Wall Walks
Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.
