Workout of the Day (WOD)
A. Squat Waves E3M 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS
B. EMOM 12
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold
Post load for back squat and heavy front squat. Ex: 335, 325#
Upcoming Events
Thursday, November 20th 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 13th Save the date! CFM Holiday Party 6-9 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- Hailey
7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. Weighted Pull Ups
2-2-2-2-2
B. For Time [10min cap]
Accumulate 2 minutes in L-sit Hold
C. 3 Rounds [15min cap]
15 DB Burpee Deadlift (50’s/35’s)
75 Double Unders
Post load for pull ups and time for each WOD. Ex: 85#, 8:10, 9:34 Rx.
