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WORKOUT OF THE DAY

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Thursday 230316 EMOM 20

When it rains we ROW!

EMOM 20:
1) 10 DB Goblet Squats (AHAP)
2) 5 Box Jumps (30/24”)
3) max rep Alt DB Snatch (50/35#)
4) rest
Post total DB Snatches and any scaling

Thursday 230309 AMRAP 10

Judge Becca upholds the movement standards while Matthew wall walks

AMRAP 10:
2-4-6-8-10… Power Clean (60/45kg)
2-4-6-8-10… Burpees over the Bar
post total reps completed and any scaling

Wednesday 230308 FGB Style

The 9am showed some hustle on that finisher!

Fight Gone Bad Style:
3 rounds for reps:
1 minute max Double Unders
1 minute max Toes to Bar
1 minute max ACFT Push-ups
1 minute max Jumping Lunges
-rest 1 minute-
post total reps completed and any scaling

Monday 230306 5 RFT

The 2023 NoBull CrossFit Games Open is in the books! Thanks to each and every one of you CFM athletes who took on the workouts over the last 3 Saturdays. You effort was as inspiring as your commitment to one another. We got to cheer each other on as power clean PRs were set, as double unders got strung together for the first time, and as athletes gave their all to 4 very different tests. Again, congrats! If you were inspired to work on some weaknesses or have goals for next year, talk to a coach, consider doing some 1-on-1 training, or get some advice on what to practice when you get to The Hut a few minutes early or stay a few minutes after class.

The 2023 CrossFit Open is a wrap!

Yoga at The Hut and on ZOOM tonight at 6pm!

5 rounds for time:
21 Calorie Row
15 Box Jump Overs (24/20”)
9 Double DB Hang Snatch (40/30#)
Post finish time and any scaling

Thursday 230302 For Max Meters

The 9am crew during a classic triplet

For max meters:
Row 4 minutes
-rest 2 minutes-
Row 3 minutes
-rest 2 minutes-
Row 2 minutes
-rest 2 minutes-
Row 3 minutes
-rest 2 minutes-
Row 4 minutes
Post total meters rowed

Wednesday 230301 AMRAP 20

RA works on keeping a vertical torso during the dip before DRIVING that bar overhead

AMRAP 20:
90 Double Unders
9/9 SA DB Box Step Ups (50/35#)
100m SA DB Farmer Carry (50/35#)
9/9 SA DB Hang Clean and Jerks (50/35#)
Post total completed rounds + reps and any scaling

Tuesday 230228 Front Squat + Finisher

Nick gets one of many burpee pull-ups during 23.2a before hitting an awesome 80kg thruster!

Workout  of the day:
Front Squat
4-4-4-4
post loading
-then-
12-10-8-6-4 reps for time:
Front Squat (50/35kg)
Back Burpee Over the Bar
post finish time and any scaling

Monday 230227 3 RFT

Open WOD 23.2 was a blast this past Saturday! Thanks to all who braved the rain, conquered the first shuttle runs in open history, and gutted out HEAVY thrusters! We’ll take on the final workout Saturday, March 4th, from 8am to 10am! WOD to be announced on Thursday at noon.

Becca with the new lake CFM reflecting on the ceiling!

Yoga at The Hut and on ZOOM tonight at 6pm!

3 rounds for time:
15 SDHP (45/30kg)
15 Push Press (45/30kg)
400m run/500m row
Post finish time and any scaling

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