WED 3.06.19

Row or Row Not! #yoda #feeltheforce

CFM Upcoming Events

Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
6-6-6-6
work to a heavy set of 6

B. AMRAP 8
10 Power Snatches (95/75)
30 Double Unders

Post load for squat and rounds and reps for AMRAP. Ex: 325#, 6+6 Rx.

And coming tomorrow…

EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35’s)
Min 4 – 50 second Cal Row, Bike, or Ski (Slow recovery pace)

Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.

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