Upcoming CFM EventsWednesday, Oct 5th:
5-8pm. SFH Sampling & Supplementation Info Session.
Sunday, Oct 9th:
8am. CFM Track Day. Meet at the track for an aerobic capacity Double WOD with Coach Travis.
Wednesday, Oct 19th:
Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th:
Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th:
5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)A. Snatch Progressions:
In 15 minutes work up in weight for the complex:
1 High Hang Power Snatch (from the hip)
1 Hang Power Snatch (above the knee)
1 Power Snatch
1 High Hang Squat Snatch (from the hip)
1 Hang Squat Snatch (above the knee)
(Aim for 60% of 1 RM Snatch)
B. For Time [14 minute time cap]
42/25 Cal Row
30/25 Cal Row
18/15 Cal Row
Weight for the barbell:
Men = 55/75/95
Women = 45/55/65
*L1 may be muscle or power or squat or split snatch. L2/L3 = Squat Snatch
Post load for complex and time for WOD. Ex: 140#, 9:49 Rx+.
And coming tomorrow...TUESDAYA. Turkish Get ups:
Complete 4 sets of 4 reps increasing weight.
B. “Jumping Kettle Balls”
10 Minute AMRAP
30 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
60 Double Unders**
L3 = (20# to 10ft/14# to 10ft)
L2 = (14# to 10ft/10# to 10ft)
L1 = (14# to 9ft/10# to 9ft)
**Double Unders Scaling
L2 = 30 Double Under or 30 Reps DU+Singles
L1 = 60 Singles
This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn't result in getting stuck for too long. If you have double unders in small bunches Level 2 could be right. If your double unders are one at a time, you might consider going to Level 1 so you can keep moving and get more work done. For CFM Members you can always retry the workout in Open Gym at a different skill level if your initial attempt doesn't fit your original plan.
Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!
Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 4+32 L3