FRI 01.24.14 Quarterly Progress Checks are NEXT WEEK!

Quarterly Progress Checks:

It's time again to retest some CrossFit & CFM classic workouts... here's the lineup for next week. Get to the box or plan your Open Gym training accordingly! Choose your battles... which days do you REALLY want to give your best? Be sure to rest & sleep accordingly leading up to those workouts.
Mon: 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues: Oly total: Find your max FULL squat snatch & then max FULL squat clean & jerk*
*NOT power clean & power snatch... we'll be maxing on those lifts in February.
Wed: A. Find 1 rep max weighted pull up, then B. For time: 250m row, 15 kettlebell swings 2/1.5pd, 25 burpees, 15 kettlebell swings, 250m row
Thurs: As many rounds & reps as possible in 20 minutes- 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri: CROSSFIT TOTAL- In this order, find your 1 rep max back squat, then 1 rep max strict press, then 1 rep max deadlift
Sat: Makeup day (all classes, make up one of the M-F sessions you missed)

Upcoming Events:

Next Thurs 1.30* is CFM Shop Night at lululemon athletica Howell Mill from 6:30-7:30p then Ormsby's afterward!
They'll have special deals for CFM members & coaches only.
And the FEBRUARY Bring A Friend Day is Thurs, 2/20.
MARK YOUR CALENDARS & JOIN THE FUN!
*Correction: original blog post listed the date wrong as 1/31. The shop night is THURS 1/30 instead!

1013724_10151909260246732_951687757_nThurs 7a crew: Joe A, Darcy & Kerry

Today's schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Deadlift: 3-3-3-3 @ 80%
FOCUS ON FORM. If form breaks, drop weight.
B. Recovery day: 50 Turkish get ups (25 ea side) not for time
OR
5k row for time
OR
20min AirDyne for calories

And coming tomorrow...TEAM WOD

“Three’s A Crowd”
In teams of three, complete the following for time:
3 Rounds of "Kelly"-
Run 400 meters
30 Box Jump 24”/20”
30 Wall balls 20/14#
Then...
"Fran Lite" -
21-15-9
Thrusters (75/55)
Pull ups
Then...
"Randy"
75 Power Snatches (75/55)

*No rest between Kelly, Fran & Randy... split work among teammates however you choose.

Join the discussion One Comment

  • Lis Saunders says:

    CFM! Today's blog was incorrect re next week's Shop Night at lululemon howell mill. The event is THURSDAY NIGHT, 1/30 from 6:30-7:30 (not Jan 31 as originally posted on the blog). Come get your lulu on!!!!

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