THUR 08.10.23

Coach Isabelle

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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)

A. Strict Pull Ups
3 sets of max reps
Complete 1 sets every 4 minutes

B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds

Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx

And coming tomorrow…

3 sets of
15/10 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

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