WED 07.05.23

Coach Jeannette

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. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets

B. AMRAP 10
12 Deadlift (155/105)
12 Bar Over Burpees

Post load for clean and rounds for the AMRAP. Ex: 215#, 7+10 Rx

And coming tomorrow…

For Time [21min cap]
10 Wall Walks
25 Push Press (95/65) (Rx+ 120/85)
40 V-Ups
150 Double Unders
40 V-Ups
25 Push Press
10 Wall Walks

Post time for WOD. Ex: 16:10 Rx.

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