Today’s schedule
CFM Closed
Workout of the Day (WOD)
AT Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups
Post the distance completed. Ex: 2450m Rx
And coming Saturday…
“SAY THEIR NAMES”
0-9 Minutes FLOYD
AMRAP in 9 minutes
5-10-15-20-25-… Bar Facing Burpees
1-2-3-4-5-… Clean-and-Jerk (155/105)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
On a 9-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete will perform 5 Bar Facing Burpees and 1 Clean-and-Jerk in the first round. Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
Score is rounds and repetitions completed before the 9-minute clock stops.
Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.
George Floyd was known as a peace activist and a respected community leader.
This workout was designed by @peterabundant of Wakanda Fit LLC @wakandafitllc.
9-12 Minutes Rest
12-22 Minutes TAYLOR
For Time [From 12 minute mark to cap at 22 minutes]
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.
Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.
Background: This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.
At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.
This workout was designed by Iron Roots Athlete @iron.roots.athelete as part of their initiative to continue fostering conversations on the progress of supporting people of color in the fitness community. It was one of the initial memorial WODs for their ‘Walk With Us: A Program Series With a Purpose.’
According to the initial post by Iron Roots, 26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.
22-25 Minutes Rest
25-45 Minutes ARBERY
For Time [From 25 minutes to cap at 45 minutes]
2 Rounds
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Accumulate 2 total minutes in the Plank Hold position per round. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.
Score is the time on the clock when the last round of Alternating Dumbbell Snatches is completed.
Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.
The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.
This workout was designed by Coach Mike Bernitt of Monroe County CrossFit @monroe_county_crossfit (Rochester, NY, USA) as a tribute to the young man and has been modified for the Say Their Names WOD.
The rep scheme signifies the date when Arbery was killed 2-23-20
Saturday Schedule
8:00a: All Levels CrossFit- Michael
9:00a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Jeannette
10:00a: Zoom CrossFit– Jeannette
11:00a: All Levels CrossFit- Jeannette
12:00p: All Levels CrossFit- Jeannette
And coming Sunday…
A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row
B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
*100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0*
*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)
At Home
A. Push/Pull
Push Ups
5 x Max reps
Pulling Movement
5 x 8
*Superset Push and Pull
B. AMRAP 16
10 Push Ups
15 Air Squats
20 Dumbbell Swing (50/35) or broad jumps
*100m 2-DB Farmer Carry (50/35’s) Every 4 min including 0* or Plank Hold 40 seconds
*Begin the WOD with the Farmers Carry with a KB in each hand. Every 3 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 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
