WED 05.31.23

Coach Michael

Upcoming Events

Thursday, June 15th CFM Bring-A-Friend Day! 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- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 5 Rounds For Quality And Time
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit

Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx

And coming tomorrow…

12 KB OH Lunges Right Arm (35/26)
12/12 Single Arm Russian KB Swing (35/26)
6/6 Single Arm KB Straight Leg Sit Ups (35/26)
12 KB OH Lunges Left Arm (35/26)
6/6 Single Arm KB Push Press (35/26)
60 Double Unders

Post rounds and reps for the AMRAP. Ex: 5+30 Rx

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