MON 04.17.17

By April 16, 2017 WOD No Comments

Mobility Night returns next Monday, April 24th at 6pm!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex: In 12 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch

B. 27-21-15-9 Rep Rounds For Time [18 Minute Time Cap]:
Power Snatch (m = 45/65/75, w = 35/55/65)
Wallballs (20/14 to 10ft)
Cal Row

Post load for snatch complex and time for WOD. Ex: 190#, 15:21 L3

And coming tomorrow...

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 12 minutes as many rounds as possible (AMRAP):
200m Run
7 Pullups (Rx+ = C2B)

Post load and reps for squat and rounds and reps for AMRAP. Ex: 330#, 8 reps, 7+6 Rx+.


Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. "Summer never looked so good!"

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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