WED 10.11.23

Coach Adam

Upcoming Events

Thursday, October 19th 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- Isabelle
1:00p: Open Gym- Isabelle
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. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

And coming tomorrow…

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

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