THUR 09.07.23

Coach Adam

Upcoming Events

Thursday, September 21st 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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. Back Squat

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

And coming tomorrow…

A. E2MOM 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
-Add weight each set
-Start at 55% and finish at 85-90%

3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

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