WED 02.22.23


Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Thursday, March 16th 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: Weightlifting- David

Workout of the Day (WOD)

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:

24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

And coming tomorrow…

A. Power Cleans
In 20 minutes work up to a heavy single
-Start at 50-60% for a set of 5
-Build to 80-90% for the first heavy single

Min 1: 20 Hollow Rock
Min 2: 8 Wall Squats
Min 3: 2 Wall Walks

Post load for power clean. Ex: 240#

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