FRI 03.06.20

Gen and Mark practicing their pull ups in Phase 2 of the CFM Pull Up Program.


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx


And coming Saturday...

Partner WOD
AMRAP 30

100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

Post total reps completed in AMRAP. Ex: 644 Rx.

Saturday Schedule

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


And coming Sunday...

A. 4 Rounds Not For Time
10/8 Calorie Row / 100m Run
15 GHD Sit Ups / Straight Leg Sit Ups
3 Power Box Jumps (increasing height each round)

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53/35's)
20 DB Bench Press (50/35’s)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20")

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

Leave a Reply