FRI 04.05.13 Open Finale tomorrow!

The CrossFit Open concludes this week!

Join Team CFM Saturday at noon for the last WOD of the Open. WOD 13.5 consists of four minutes (maybe more!) of thrusters and chest-to-bar pull ups. BYOB to have drinks after the workout with the crew. We’ll be hanging out from 12 to 2. Come join the fun!

Congrats Mike D!

It’s always amazing to see & hear about the progress of our CFM students as you get stronger & healthier both in and out of the gym. So I was THRILLED to get this message from Michael this week, and he agreed to let me share it on the blog.
From Michael:
I did not realize what an impact two months at CFM had made until I played tennis last Saturday. My serve had always been a strong point in my game, however for the past three years I had been losing power and suffering from sharp shoulder pain. This past match however, I felt like a new person. There was no pain, my serve was faster than ever, and my body seemed to float on the court.
On one of my serves I heard a loud snap, first looking down expecting to see a broken string, I soon realized I was hitting so hard I actually cracked the racket (see below).
Thanks for all the training and support, I’m very happy to have been able to join your community while I was not traveling. While I’ll be around some Friday through Sundays, moving forward, I hope once my crazy consulting travel schedule stops I can return on a more regular basis. Thanks for getting me back to racket-breaking speed 🙂

Check out Mike D’s broken racket. No big deal. DISCLAIMER: CFM is not responsible for the stuff you destroy after you get so wicked strong you can’t help but break stuff. 🙂

Workout of the Day – Benchmark Friday

A. Goat work: Work for 10 minutes on a skill of your choosing.
B. “Nancy”:
5 rounds for time:
400m run
15 Overhead Squats 95#/65#

And coming tomorrow…Partner WOD

Partner 1 (P1) – 500m row OR 400m run OR 40 AirDyne cals OR 100 double unders OR 200 singles
Partner 2 (P2) – rests
P1/P2 alternate for a total of 12 rounds. Goal is to hit the same pace on each interval.

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