WED 03.16.22


CFM Upcoming Events

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

7 sets for load:
3 hang squat cleans

4 sets:

:40 alternating single-leg squats
– Rest :20

Post load for clean and reps for single-leg squats. Ex: 250#, 64 Rx

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

For time, with a partner: [20min cap]
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run together
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run together
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run together

Post-workout After-party:
With a partner:
2:00 GHD superman hold
2:00 superman hold
– While one athlete is holding the superman, the other is holding a plate at their chest. (35/45 lb)
– The partner on the GHD can not hold unless the plate is off the floor.
– Use a plate that allows you to hold for :20-:40 at a time.

Post time for the WOD. Ex: 16:50 Rx

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