Tuesday Night Yoga. Nameste.
Upcoming CFM EventsTuesday, July 21st:
MARC PRO Demo Today! See below for details.
Thursday, July 23rd:
Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Sat/Sun, July 25th & 26th:
CrossFit Games Viewing.
Saturday, August 1st:
9am-12 noon. 31Heroes WOD.
Learn how the Marc Pro works
MARC PRO DemoToday 7/21 from 6:30-9am and 10am-1pm
we will have David Melendez from Marc Pro giving free muscle recovery and activation sessions (10-30 minutes). There will be 3 stations set up and everyone is encouraged to try out a session before class, after the WOD for a recovery session, or on lunch break from work as part of your rest day recovery.
What is the Marc Pro
? The Marc Pro muscle conditioning device creates unique, strong, but completely non-fatiguing muscle contractions that set off a cascading series of physiologic events. We call this a Muscle Activated Recovery Cascade, or “MARC®” for short. To learn more visit MARCPRO.com
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next to reserve your spot.Click here!
Workout of the Day (WOD)A. Shoulder Press:
4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.
B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**
**NOTE: All athletes must wear long socks or pants when climbing rope to protect their shins and prevent rope burn. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds on pullup bar
Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.
And coming tomorrow...A. Weighted Pullup:
3 sets of 7. All sets at same weight. Max reps on final set.
B. For Time: [11 minute time cap]
Open: 1000m Row
4 Thrusters (m = 120/155, w = 85/105)
Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 5x3 segmented negatives, 41, Rx