THUR 06.01.23

Coach Pat

Upcoming Events

Thursday, June 15th 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- Michael
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)

12 KB OH Lunges Right Arm (35/26)
12/12 Single Arm Russian KB Swing (35/26)
6/6 Single Arm KB Straight Leg Sit Ups (35/26)
12 KB OH Lunges Left Arm (35/26)
6/6 Single Arm KB Push Press (35/26)
60 Double Unders

Post rounds and reps for the AMRAP. Ex: 5+30 Rx

And coming tomorrow…

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
1 set of Strict Handstand Push Ups

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#

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