MON 08.06.18

By August 5, 2018 WOD, Yoga No Comments

Coach Ellen


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
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: Mobility Night -Dr. Fraiser
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 10
Odd: 100m Sprint
Even: 5 Front Squats (from the ground) Increase weight each set

B. 3 Rounds
1000m Row
200m Farmers Carry (50/35’s)
100ft Walking Lunge

Post load for Squat and time for WOD.  Ex. 245#,  29:10 Rx

And coming tomorrow...

A. Snatch
1-1-1-1-1

B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round

Post load for Snatch and time for the WOD. Ex 210#, 6:29 Rx

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

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