6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. AMRAP 15
200m Run
20 Overhead Plate Lunges
10 Power Snatches (95/65)
B. Push/Pull
4 Rounds NOT for time
8 Bench Press
8/8 Bent Over DB Row
increase weight for each movement each round
Post rounds and reps completed during AMRAP and heaviest weight used in Push/Pull. Ex 3+12 Rx, 175#
And coming tomorrow…
A. 3 Rounds
200m Row
10 Kettle Bell Swings (53/35)
20 Burpees
10 Kettle Bell Swings
200m Run
[Perform each round on the 10min]
Rx+ (70/53)
Saturday, May 19th: CFM is turning 6!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 19th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!! We hired amazing suppliers to decorate the venue, including table and chair covers, live music and more, come join us!
Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2
B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run
Post load for press and time for the WOD. Ex: 175#, 14:20 Rx
And coming Saturday…
“Kessel Run 500”
10 Minute AMRAP
Max distance meters row
Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**