WED 05.04.22

Rachel

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

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)

A. EMOM 12
Min 1: 12 Plate Push Ups (25/45#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (35/50)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

And coming tomorrow…

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (35’s/53’s)
200/250m Row

B. 4 Rounds [15min cap]
10 Deadlifts (155/225)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (20/24)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

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