WED 04.13.22

Brittany

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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

And coming tomorrow…

A. Jump Rope Practice
For 8 minutes practice jump rope and go for 1 set max reps double unders or triple unders.

B. For Time [30min cap]
100-75-50 Double-Unders
400-300-200m Run
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
30-20-10 Dumbbell Snatch (50/35)
50 Double-Unders
200m Run

Post time for the WOD. Ex: 22:30 Rx.

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