MON 05.06.19

By May 5, 2019 WOD No Comments

Billy


CFM Upcoming Events

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

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- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift (increase weight each set)
EMOM 12

Min 1 - 4 Deadlifts (no bounce)
Min 2 - 5 Tall Landing Box Jumps
Min 3 - Rest

B. 3 Rounds [18min cap]
16 Single Arm DB Overhead Lunges (8L/8R) (50/35)
21 Burpees
15 Toes To Bar
9 Bar Muscle Ups

Post load for deadlift and time for the WOD. Ex: 375#, 13:25 Rx.


And coming tomorrow...

A. Clean Complex
EMOM 12

Min 1 - High Hang Clean + Low Hang Clean + Front Squat
Min 2 - 5/5 Seated Arnold Press (from the floor)
Min 3 - Rest

B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)

Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.

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