WED 06.28.23

Michael P.

Upcoming Events

Thursday, July 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, August 12th 31Heroes Charity & Fundraising WOD!!

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- Michael

Workout of the Day (WOD)

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Strict Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.

And coming tomorrow…

4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run

Rest 3 minute between rounds

*Rx+ = 10 reps

Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx

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