WED 12.08.21

Ryan S and Scott flipping tires

CFM Upcoming Events

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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Deadlift
Build up to a heavy 3-rep in 10 minutes

B. Isabel
For Time: [7min cap]
30 Snatches (135/95#)

C. Coach-Led Stretching
Accumulate:
1:00 Barbell Roll Quads / Side
1:00 Hurdler Stretch / Side
1:00 Barbell Roll Calves / Side
1:00 Scorpion Stretch / Side

Post load for snatch deadlift and time for the WOD. Ex: 255#, 4:32 Rx

And coming tomorrow…

A. 3 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.

B. Partner Long Jackie
For Time: [20min cap]
1000/800m Row
25 Thrusters (75/55#) (Rx+ 95/65#)
25 Pull-ups (Rx+ Kipping C2B)
750/600m Row
20 Thrusters
20 Pull-ups
500/400m Row
15 Thrusters
15 Pull-ups
– One partner rows while the other completes the thrusters and pull ups
– All the reps and distances are individual totals

Post total number of pull ups and time for the WOD. Ex: 42, 17:30 Rx

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