WED 09.08.21

Coach Mohammed

CFM Upcoming Events

Thursday, September 23rd 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- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

AMRAP 12
2 Power Snatch (120/85)
4 Power Clean (120/85)
60 Double Unders

(Rx+ 155/105)

At Home
AMRAP 12

2 DB Power Snatch (50’s/35’s)
4 DB Power Clean (50’s/35’s)
60 Double Unders

Post rounds for the AMRAP. Ex: 8+32 Rx.

And coming tomorrow…

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14)

At Home
A. DB Thruster Tempo 33X3

4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. AMRAP 15
40 Straight Leg Raises
50 Burpees
60 1-Arm DB Thrusters (50/35)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

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