FRI 06.26.20

By June 25, 2020 WOD, Yoga No Comments

Adam K.


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [14min cap]
50' Handstand Walk
21 C2B Pull Ups*
50' Handstand Walk
15 C2B Pull Ups
50' Handstand Walk
9 C2B Pull Ups
50' Handstand Walk
*(Rx+ 12-9-6 Bar Mucle Ups)

B. E2MOM 8
8-6-4-2

Clusters (Increase weight each round)
20 Straight Leg Sit Ups

At Home
A. For Time [14min cap]

5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks

B. E2MOM 8
8-6-4-2

DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#



And coming Saturday...

"I Can't Breath"
MEMORIAL WOD FOR GEORGE FLOYD
For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Post time for the WOD. Ex: 34:30 Rx.

Editor’s Note: We understand that without context the title of this workout can come across as tone deaf or hurtful. This is not the intent of the workout’s creator, Angelo Rogers, nor CFM. Please see Angelo’s post about his inspiration and intent behind the workout he designed in George Floyd’s memory – it inspired us to share:

From Angelo’s post: “I think the name “I Can’t Breathe” is an important reminder of the injustice that has sparked the need for change in all of us. The times we are experiencing humble us and remind us how much we can really push ourselves even when life seems to be crushing down on top of us. The message is not meant to offend anyone. The title is not meant to be a play on words. It’s meant to be a reminder of the injustice, to accept the challenge of change and adversity head on.”

He also posted the following in response to individuals on social media who said they were offended by the title of the workout:

“…you have that right to disagree. In my opinion there is no correlation between the pain of a man’s last moments and the strenuous capacity of the workout. Metaphorically speaking I can’t breathe indicates I can’t breathe I can’t catch my breath because of all the injustices that continue to happen. I can’t breathe because we keep seeing the same incidents occurring with the same end results. I can’t breathe because when is there going to be change. A metaphor carried out by millions of people, including strong, powerful African American leaders such as Jesse Jackson, Lebron James, Jamie Foxx, Nick Cannon, Kobe Bryant-RIP, etc. We are asking for a breath. We are crying for a breath. The message is largely a rally cry. It’s a reminder. Symbols can be painful. Hard to hear or look at but they are the cause for emotion inside you to motivate you to rise. It’s directed towards social change…”

Saturday Schedule

9:30a: Piedmont Park Active Oval Group Workout- Michael


And coming Sunday...

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50's/35's)
Min 2: 10 DB Front Squat (50's/35's)
Min 3: 12/9 Calorie Row
Min 4: Rest

At Home
A. DB Bench Press

5-5-5-5-5
or
5 sets of Max Reps Push Ups

B. EMOM 16
Min 1: 10 DB Deadlift (50's/35's) or Airplanes
Min 2: 10 DB Front Squat (50's/35's) or Jump Squats
Min 3: 12/9 Calorie Row or 200m Run
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


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