Workout of the Day (WOD)
A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM
B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
Upcoming Events
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…
A. Snatch Complex 5×1+1+1
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
-Complete 1 set every 2:30
-Start at 50% 1RM Snatch and increase weight as form allows
-Work up to 70-80% to finish
B. Hedge Vine
3 sets:
AMRAP 4
10 Toes to Bar
10 Wall Balls (20/14 at 10/9ft)
Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s.
Ex: 175#, 11+4 Rx.
