Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- JT
7a: All Levels CrossFit- JT
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Bartender
5 Rounds [14min cap]
12 Deadlifts (115/75)(Rx+ 155/105)
9 Overhead Squats
6 Hang Power Snatches
B. Fast Eddie’s Lucky 7’s
For Time Perform 7 reps of each movement
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
Post time for the WOD. Ex: 8:21 Rx
And coming tomorrow…
2 Rounds [22min cap]
800m Run
60 Double Unders
30 Burpees Over the Kettlebell
15 Slam Balls (30/20)
8 Kettlebell Reverse Lunges (each leg) (53/35)
Post time for the WOD. Ex: 17:20 Rx.
CFM Upcoming Events
Sundays in June & July 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, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we’ll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!
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.
