WED 05.08.19

By May 7, 2019 WOD No Comments

Inversions and arm balances


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- Brianna
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: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 20
200/150m Row
16 Alternating DB Snatches (50/35)
12 Med Ball Straight Leg Sit Ups (20/14)
8 Pistols

B. Shoulder Pre-hab
CrossOver Iron Scap
8 Barbell Curls Between Each CrossOver Movement

Post rounds + reps for AMRAP. 1m=1rep. Ex: 7+214 Rx.

And coming tomorrow...

For Time
Run 800m - 600m - 400m - 200m
25 Push Ups
50 Double Unders

Post time for the WOD. Ex: 18:10 Rx.

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