WED 01.18.23


Upcoming Events

Thursday, January 19th 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!

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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

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

B. 5 Rounds For Max Reps
1:00 Shuttle Run (25-25 ft)
0:20 Rest
0:40 DB Thrusters (50’s/35’s)
1:00 Rest

Post load for snatch and total reps of shuttle runs and thrusters. Ex: 170#, 138 Rx.

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

Partner WOD

40/30 Calorie Row [push up plank hold]
40 DB Hang Clean (50/35’s) [plate (45/35) overhead hold]
40 Partner Med Ball Sit Ups (20/14)
40/30 Calorie Row [push up plank hold]
40 DB Hang Clean (50/35’s) [plate (45/35) overhead hold]
40 DB Front Rack Lunges (50/35’s) [wall sit plate at chest (45/35) hold]

Rest 2 minutes. Repeat AMRAP and continue where you left off.

All the reps are team totals. 1 partner working at a time while the other partner is in static hold except for synchronized sit ups. For Partner 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 40 (team total) with the ball.

Post rounds and reps completed. Ex: 1+122 Rx.

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