Workout of the Day (WOD)
A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.
B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders
Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx
Upcoming Events
Thursday, January 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!
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
“Open Waves”
4 sets with each set in a 7 minute window. Rest 1 minute between sets:
Sets 1 and 3
2 Rounds For Time: [7min cap]
15 DB Bench Press (50’s/35’s)
20 Alt DB Snatch (50/35)
30 Box Jump Overs (24/20)
Rest the remainder of the time if finished early.
1 minute additional rest between sets
Sets 2 and 4
2 Rounds For Time: [7min cap]
5 Wall Walks
15 Burpees To Target (above reach)
20/16 Cal Row
Rest the remainder of the time if finished early.
1 minute additional rest between sets
Post the time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 5:45, 5:40, 5:39, 5:59 Rx
