Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar
Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.
And coming tomorrow…
EMOM 25 (45 seconds work: 15 seconds rest)
Min 1: Cal Row
Min 2: Burpees
Min 3: Lunges
Min 4: Sit Ups
Min 5: Slam Balls (30/20)
Post total calories on row. Ex: 102.
