Open 16.1

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

Open 16.1

Rx:
20 Minute AMRAP
8 OH Walking Lunge Steps (95/65)*
8 Bar Facing Burpees
8 OH Walking Lunge Steps*
8 CTB Pull Up

Scaled:
20 Minute AMRAP
8 FR Walking Lunge Steps (45/35)*
8 Bar Facing Burpees
8 FR Walking Lunge Steps*
8 Jumping Pull Ups

*Each set of 8 lunges counts as 5 reps toward total reps. Each round is 26 reps.

Post total reps completed. Ex: 212 Rx

And coming Saturday…

Partner WOD [22 Minute Time Cap]:
5 Rounds
200 Meter Run + 7 Power Cleans (m = 95/135, w = 65/95)
(m = 12/15, w = 9/12) Calorie Row + 30 Double-Unders

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on 7 power cleans. When both are finished they switch and partner 2 completes the 200m run and partner 1 completes the cleans. Once the 1st couplet is completed by both partners then advance to the Row/Double Unders with 1 partner working at each station and then switching.

All rounds and reps are individual totals.

Post time for both partners to complete all 7 rounds. Ex: 18:34 Rx+.

Scale Doubles to 15 DU+singles, speed step 1:1, singles 1:1.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: Open Gym- Dyer
11a: All Levels CrossFit- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 02.26.15 Open 16.1! Read More »

Upcoming CFM Events

Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.1 Live Announcement

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx