Announcements

Let’s Be Honest…

You already know what to do.

Eat better.

Be consistent.

Stop starting over.

But you’re not doing it.

Maybe you’ve been “too busy.”

Maybe you’ve “fallen off.”

Or maybe—you’re just being lazy and you know it.

If that hits a nerve, good! You still want more!

We’re kicking off a 4-Week Nutrition Challenge, and it’s for the people who are ready to stop making excuses and finally take control.

Not perfect? Don’t need to be.

Willing to show up, track your food, be honest, and put in the work? Then this is for you.

What You’ll Get:

• Weekly weigh-ins
• Straight-up feedback, follow-up, and check-ins
• Real talk about what’s helping you—and what’s holding you back
• Simple macro management
• A team prepared to challenge you

Orientation Date: This Saturday April 5th at 11am

Location: CFM

Whether you’re fired up and ready to start, or just curious if this could finally be the thing that clicks—show up.

You’ve outgrown your excuses. Now it’s time to outgrow the version of you that made them.

LETS GO!!!!

CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

90s Pigeon Stretch

90s Couch Stretch

Specific

2 Sets

20s Plank

5/5 Single Leg Hip Bridge

6 Lateral Squat

3 Snatch Grip Press + 1 OHS w/pause

Snatch Balance

2 Snatch Balance + 1 Overhead Squat

1 set x2 @empty barbell

4-6 sets @build based on quality

20 min work, rest 60-90 sec b/n sets

Controlled Dip and Drive: Initiate with a shallow, vertical dip and strong drive to elevate the bar slightly—just enough to allow room to drop under.

Timing is crucial: drive, then immediately drop, catching with tension and confidence.

Active Shoulder Position: Press the bar up and back to keep it stacked over the center of the body.

Knees Tracking Over Toes: Drive the knees out to track in line with the toes, maintaining proper hip and ankle alignment.

Comp: “GRAVITY CHECK” (AMRAP – Rounds and Reps)

RX

AMRAP 15

30 Double Under

15 Wall Ball

3/2 Bar Muscle Up

Intermediate

AMRAP 15

30 Double Under

15 Wall Ball

2/1 Bar Muscle Up (or 6 CTB)

Scaled

AMRAP 15

30 Double Under

15 Wall Ball

5 Pull Up (or 10 Jumping Pull Up)

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60-100 Singles

15 Wall Ball

5-10 Pull Up (or ring row)

scale to allow continuous movement