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WED 01.15.25

Coach Michael on the bike and the aftermath

Workout of the Day (WOD)

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. 5 Rounds For Max Reps
0:45 Cal Bike
0:15 Rest
0:45 DB Thrusters (50’s/35’s)
1:15 Rest

Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.

Upcoming Events

Thursday, January 16th 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 6-5-4-3 Minutes

30/24 Cal Row
25 Synchronized Sit-ups Alt w/ Medball (20/14)
20 DB Hang Clean (50’s/35’s)

Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.

Post rounds and reps completed. Ex: 5+12 Rx.

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