WED 12.01.21

Coach Mike

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 16th 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- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

B. 3 Rounds For Time: [15min cap]
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

Post total reps for chin ups and ring rows. Score time for the WOD.
Ex: 45, 34, 12:10 Rx.

And coming tomorrow…

A. For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

B. For Completion:
20 Weighted GHD Hip Extensions
20 Jefferson Curls
20 Weighted Good Mornings
20 Upper Back Extensions

Post load for muscle, power, and squat snatch. Ex: 160, 195, 215

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