THUR 12.01.22


Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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- Jeannette
6:00p: All Levels CrossFit- Jeannette
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Power Clean + Power Jerk

6 Power Cleans (135/95)
9 Toes to Bar
12 Wall Balls (20/14)

Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 10 + 8 Rx.

And coming tomorrow…

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1: 4 Box Jumps (36/30″)
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest

Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx

Leave a Comment

Scroll to Top