TUES 12.21.21

Congrats Coach Cam on your CF-L2!!

CFM Upcoming Events

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. 5 sets for load:
3 deadlifts

B. AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post load for deadlift and rounds for AMRAP. Ex: 430#, 10+10 Rx

And coming tomorrow…

A. EMOM 6:
3 high box jumps

B. Half Collin
3 rounds for time: [22min cap]

400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 kb sumo deadlift high pulls (70/53 lb) (Rx+ barbell 95/65 lb)

Post height for box jumps and time for the WOD. Ex: 39″, 18:10 Rx

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