WED 07.26.23

Coach Adam

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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- 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. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#

And coming tomorrow…

45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 T2B)

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