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Today’s schedule6a: All Levels CrossFit- Damon 7a: All Levels CrossFit- Damon 8a: Open Gym- Brianna 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- AnthonyWorkout of the Day (WOD)A. For Time 3 Rounds 400/320m Row 15 Chest to Bar Pull Ups 9 Clean & Jerk (155/105)

B. E3MOM 12 8 Bench Press 8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

And coming Saturday…“Indiana Jones” Partner WOD For Time [40min cap] 1000m – 800m – 600m – 400m – 200m Relay Run 50-40-30-20-10 Burpee Box Jumps (24/20)Directly into… 50-40-30-20-10 Toes to Bar Front Squats

Round of 50: 115/75 Round of 40: 135/95 Round of 30: 155/105 Round of 20: 185/125 Round of 10: 205/145

1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 33:20 Rx.

Saturday Schedule8a: Open Gym- Michael 9a: All Levels CrossFit- Michael 10a: All Levels CrossFit- Michael 11a: All Levels CrossFit- Michael 12:15p: Yoga- Monica MillerAnd coming Sunday…Father’s Day 3 Rounds NOT for time 6 Seated DB Press (alternating)AHAP 8 DB Bent Over Row (AHAP) 10 V-Ups 12 Hollow Knee Tucks

E3MOM for 24min (8 rounds) 2:30 work: 0:30 rest 200m Run 10 Burpees

Score in EMOM is fewest number of seconds remaining in work interval to complete each round. Ex: 0:35 Rx.

Sunday Schedule8:45a: Weightlifting- Anthony 10a: Open Gym- Michael 11a: All Levels CrossFit- Damon 12:15p: Yoga- Priscila Baptista 5,6p: Open Gym- NealCFM Upcoming EventsThursday, June 20th 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!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscilla Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop!

Saturday, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.

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