WED 05.11.22

Coach Adam

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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
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. Clean Complex
EMOM 15

Min 1: Clean + Hang Clean
Min 2: 5/5 Seated Arnold Press (from the floor)
Min 3: Rest

B. 4 Rounds [12min cap]
200m Run
20 Push Ups

Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.

And coming tomorrow…

Partner WOD
AMRAP 18

80/60 Cal Row
60 Toes to Bar
40 Shoulder to Overhead (155/105)
20/14 Bar Muscle Ups

Post rounds + reps for AMRAP. Ex: 1+126 Rx.

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