TUES 01.04.22

CFM Quote of the Week #betterthanyesterday

CFM Upcoming Events

Thursday, January 20th 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- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Pre-workout:
8 sets:

:20 double-unders
– rest :10

B. 5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run

Score total double unders and distance completed. Ex: 168, 3990m

And coming tomorrow…

A. Pre-workout:
On a 10:00 Clock:

Build to a heavy power clean + front squat.

B. For time: [15min cap]
27-21-15

Back squats (165/110 lb)
Handstand push-ups

Post load for complex and time for the WOD. Ex: 260, 9:10 Rx

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