WED 03.30.22

Nyaire

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March 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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

Post-workout:
4 sets:

5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

Post rounds for AMRAP and load for pull-ups. Ex: 6+20 Rx

And coming tomorrow…

Pre-workout:
Accumulate:

30 Kang squats

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

Post load for back squat. Ex: 370#

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