WED 06.12.24

Alex W

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

Thursday, June 20th 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!

Saturday, June 22nd OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Ross

Workout of the Day (WOD)

3 sets each for time
In an 10 minute window complete:
850m Run CFM Loop
21 Kettlebell Swings (70/53)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

And coming tomorrow…

A. Tempo Front Squat 3311

B. 2 Rounds
Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement.
Burpee Box Jump Overs (24/20)
Cal Bike or Ski
Burpee Box Jump Overs (24/20)
Wall Walks

Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx

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