THUR 07.18.19

By July 17, 2019 WOD No Comments

Camille making the climb!


Today's schedule

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

Workout of the Day (WOD)

A. E3MOM 15
Min 1 - 5 Back Squat (81% of 1RM)
Min 2 - Rest
Min 3 - 2 Rope Climbs

B. For Time [12min cap]
Buy In: 500m Row
Then complete rounds of...
7 Thrusters (135/95)
20-16-12-8-4
Slam Balls (30/20)

Post load for squat and time for the WOD. Ex: 330#, 8:10 Rx


And coming tomorrow...

A. Clean Complex E3MOM [12min] Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time
18-15-12-9-6-3

Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 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!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.


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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