Today's schedule6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)A. Clean & Jerk: complete 5 sets of the complex increasing weight
1 Push Jerk
B. “Franchise” [10 Minute Time Cap]:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)
Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.
And coming Saturday...Partner WOD
Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Team Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats
**Wear long socks or pants to protect legs on rope climbs.
Reps are team totals. Only one person working at a time except the 400m is by both partners at the same time. One barbell, one rope per team.
Post time for WOD. Ex: 21:34 L2
Saturday Schedule9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana
Sunday Schedule8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Lana
CFM Upcoming EventsEarly Registration for Lurong Summertime Challenge this week!! Register early before Monday, April 24th and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.
Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!