FRI 07.12.19

By July 11, 2019 WOD No Comments

Ester giving the bag a solid strike. CFM Striking Course begins next Sunday, July 21st!


Today's schedule

6a: All Levels CrossFit- Carrie
7a: All Levels CrossFit- Carrie
8a: Open Gym- Carrie
12n: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. AMRAP 20
500m Row
400m Run
15 Deadlifts (225/155)(Rx+ 275/185)

B. Push Press
4-4-4-4

Post rounds and reps for the AMRAP and load for press. Ex: 4+433 Rx.


And coming Saturday...

"Got Your Back"
Partner WOD
3 Rounds

20 Alternating Clean & Jerks (155/105)
20 Alternating Burpees
20 Alternating Wall Balls (20/14) to 10/9 ft
20 Alternating Burpees
*(E5MOM 100m Partner Carry Including 0)*

Post time for the WOD. Ex: 22:40 Rx.


Saturday Schedule

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


And coming Sunday...

Bench Press
1-1-1-1-1

4 Rounds
2 Hill Sprints
40m Backward Sled Pull (135/90)
10 Tire Flips
-2min rest each round-

Post load for bench and time for the WOD. Ex: 265#, 20:09 Rx.


Sunday Schedule

8:00a: Aerobic Capacity Rowing Session at CFM or Cox CrossFit
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Patrick
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal


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.

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