TUES 11.15.22

Pat

Upcoming Events

Thursday, November 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- Adam
8:00a: Open Gym- Adam
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)

A. Weighted Pull Ups
4 sets of 3

B. 4 Rounds [24min cap]
100 Double Unders
10/10 Single Arm DB Hang Clean & Jerk (50/35)
100 Double Unders
20 Alternating DB Box Step Ups (50/35) (24/20)

Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.

And coming tomorrow…

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
15 GHD Sit Ups
40ft Handstand Walk

Post load for deadlift. Ex: 385#

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