Happy Birthday Coach Bri!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
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- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Happy Birthday Bri!!
10 Rounds for time
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Med Ball Side Slams (20/14)

Post heaviest load and time to complete WOD. Ex 185#, 12:29 Rx

And coming tomorrow…

A. Lurong WOD 3

21-15-9 [10 min cap] Box Jump Overs (24/20)
Deadlifts (185/125)
Hand Release Push Ups

Post time and level for WOD. Ex 6:34 L3

CFM Upcoming Events

Wednesday, October 10th at 6:30p: Down to the Core with Coach Bri and Erica. Come learn how to properly breathe and use your entire core during this hour workshop!

Box Jumps from Justin and David

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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
8:15p: CFM Fam Bam Dinner at Marlow’s!!

Workout of the Day (WOD)

A. Weighted Pull Ups
5-5-5-5-5
Max Chin Over Bar Hold after final set

B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)

Post weight used for pull ups and time to complete WOD. Ex: 35#, 10:22 Rx

And coming Saturday…

“Clean of the Crop”

Teams of 3
For Time
100 Power Clean & Jerks (135/95)

Athlete 1
15/10 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes Rotate spots every time one finishes the Couplet

If wall ball is set down, all athletes must STOP until wall ball is picked back up

Athlete 3 can only start C&J once 1 and 2 have started

Post time for WOD. Ex: 17:11 Rx

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

TBA

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

“Find your weaknesses, make friends with them, then beat them to death!” – Chris Spealler

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)
EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)

Record times to complete DB Chipper Ex; 1:30, 1:28 Rx

And coming tomorrow…

A.Weighted Pull Ups
5-5-5-5-5
Max Chin Over Bar Hold after final set

B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)

Tom and Paul. Friends that lift together, get gainz together.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Bring A Friend Day!
Partner WOD [30 min cap] 3 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
2 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
1 Round
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)

Post time to complete WOD. Ex: 22:32 Rx.

And coming tomorrow…

A. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)

B. For Time [10 min cap]
4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climb

Post heaviest load for C&J complex and time to complete WOD. Ex: 225#, 8:56 Rx