WED 04.06.22

Coach Hailey

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

Workout of the Day (WOD)

10 rounds for time: [40min cap]
400-m run
400/500-m row
1,000/1,200-m bike
– Rest 2:00 between rounds.

Post time for the WOD. Ex: 38:42 Row

And coming tomorrow…

Build up to heavy single squat or power snatch.

For time: [11min cap]

Squat snatches (95/135 lb)

Post load for snatch and time for the WOD. Ex: 215#, 7:12 Rx

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