MON 06.24.19

By June 23, 2019 WOD No Comments

Carmen chalking up. ready to go back to work #backtobusinessmonday


CFM Upcoming Events

Wednesday, June 26th Mobility Night and Physical Therapy Assessments with Dr Phil of Georgia Sports PT! Dr. Phil will be at CFM doing movement screenings for our athletes and assessments from 5:30-8:00 pm on Wednesday. Come early and get checked out for and mobility issues or sore joints when moving.

Sunday, June 23rd Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Remember the fallen


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

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- Patrick
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. Clean
E2MOM 14

Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%

B. For Time [15min cap]
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 DB Snatches (50/35)(Rx+ 70/50)
400m Run

Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx

And coming tomorrow...

A. E3MOM 15
Min 1 - 5 Back Squat (73% of 1RM)
Min 2 - 10/10 DB Strict Press
Min 3 - 5 Strict Pull Ups (or 3 Pull Up Negatives)

B. AMRAP 8
16 Box Jump Over (24/20)
8 Deadlift (185/125)
4 Renegade Row (35/25’s)

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 5+8 Rx.

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