TUES 11.07.23

Coach Hailey

Upcoming Events

Saturday, November 11th Veterans Day Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time.
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 16th 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, December 9th Save the date! CFM Holiday Party 5-9 pm!

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS

B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)

Post load for back squat and heavy front squat and time for the WOD. Ex: 325, 320#, 6:12 Rx.

And coming tomorrow…

A. Practice Bar Muscle Up for 10 Minutes

B. Partner WOD
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

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