TUES 11.16.21

Julia and Sarah from Bring-A-Friend Day Partner WOD

CFM Upcoming Events

Thursday, November 18th 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!

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 10 Sets For Load:
1 Strict Press

B. EMOM 10:
12 Archer Ring Push-ups
12 Archer Ring Rows

Post load for press. Ex: 192#

And coming tomorrow…

A. EMOM 15:
Minute 1: 2 Hang Power Cleans
Minute 2: 3 Weighted Strict Pull-ups
Minute 3: Rest

B. Reps rounds for time: [12min cap]
21-18-15-12-9-6-3

Pull-ups
Hang power cleans (95/65 lb)

Post load for Hang Power Clean and Pull ups and time for the WOD.
Ex: 245#, 50#, 9:22 Rx

Leave a Comment