TUES 03.15.22


CFM Upcoming Events

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Movement Scaling Options

Strict pull-ups |
:30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict)
BAP (heels)
BAP (calves)
BAP (floor)
Ring rows @line
Ring rows 1ft bk

Run |
Reduce distance 400/300/200/100-m
modify bike 32/16/8 cal women, 40/20/10 cal men
400/200/100-m row women
500/250/125-m row men

Post total pull-ups completed. Ex: 68 Rx

And coming tomorrow…

7 sets for load:
3 hang squat cleans

4 sets:

:40 alternating single-leg squats
– Rest :20

Post load for clean and reps for single-leg squats. Ex: 250#, 64 Rx

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