TUES 08.08.23


Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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!

Today’s schedule

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

Workout of the Day (WOD)

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

And coming tomorrow…

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

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