WED 12.29.21


CFM Upcoming Events

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

Today’s schedule

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

Workout of the Day (WOD)

On a 30:00 Clock
Every 2 minutes complete a max test
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
Rest 2:00
Then… at 20:00
For time: [10min cap]
2,000/1,600-m row

Post total reps and distance for tests and time for row. For the broad jump only score 1 jump each round.
Ex: 39, 42, 19’6″, 6:45 Rx

And coming tomorrow…

A. On a 3:00 Clock:
1:00 Max Burpees to Target
2:00 Max Single-Leg Squats

B. 4 rounds for time: [16min cap]
400-m run
30 hip extensions

Post total burpees and single-leg squats and time for the WOD.
Ex: 28, 54, 14:17 Rx.

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