TUES 01.11.22

Make the most of your workout today with the time that is given to you!

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!

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning 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 Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Hailey
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- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Wall walk practice
On a 6:00 Clock:

5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)

B. Barbara
5 rounds for time: [32min cap]

20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 per round.

Post time for Barbara. Ex: 28:20 Rx

And coming tomorrow…

A. 4 sets:
50-ft. single KB front rack lunge*
– Rest as needed between sets
– *Rx+ double KB mixed front rack and overhead lunge

B. AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)

Post load for lunge and rounds for AMRAP. Ex: 53# Rx+, 8+4 Rx

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