WED 03.15.23


Upcoming Events

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: Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

7 Power Cleans (135/95)
11 Toes to Bar

Post load for complex and rounds for AMRAP. Ex: 235#, 8+15 Rx.

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

A. Tempo Deadlift Singles
3 x 3 @ 70% of 1 RM
4 seconds on negative
Rest 20 secs between each rep
Rest 3 minutes between each set

B. Partner WOD
3 Rounds For Time [20min cap]
500m Row
400m Run
30 Wall Balls (20/14 @ 10/9ft)
20 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 320#, 16:35 Rx.

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