Workout of the Day (WOD)
A. Front Squat
5-3-2-2-1-1-1-1
B. EMOM 12
Min 1: 5-15 Toes to Bar
Min 2: 10-20 Hollow Rocks
Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)
Post load for squat and fewest reps completed of each movement in EMOM.
Ex: 325#, 15, 20, 15 Rx.
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- 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…
“Miami Rain”
AMRAP 16
Rx
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups
Intermediate
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups
Scaled
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
