Workout of the Day (WOD)
A. Pause Front Squat
5 x 2 @ 76-78-80-82-84%
*pause 3 seconds each rep
*compete 1 set every 3:30
B. AMRAP 12
10 DB Box Step Overs (50’s/35’s)
15 Snatches (75/55)
20 Wallballs (20/14 at 10/9ft)
Post load for squats and rounds for AMRAP. Ex: 275#, 5+22 Rx.
Upcoming Events
Thursday, November 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, December 13th Save the date! CFM Holiday Party 6-9 pm!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. AMRAP 20
Increasing Rep Rounds of:
4-8-12-16-20-24-28-32-…
Burpee Over DB
DB Hang Clean-to-Overhead (50/35)
50 Double Unders each round
Post total reps of pull-ups and rounds and reps for the AMRAP. Ex: 31, 6+33 Rx.
