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WED 12.18.24

Coach Michael

Workout of the Day (WOD)

For Time [30min cap]
10 Rounds
5 Burpee Box Jump Overs (24/20)
10 Alt DB Snatch (50/35)
Then…
50 Box Jumps (24/20)
10 Rounds
10 DB Hang Snatch (50/35)
5 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 22:40 Rx

Upcoming Events

Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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- Michael
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14 to 10/9ft)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 Rx.

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