MON 06.14.21

Damon

CFM Upcoming Events

Thursday, June 24th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, June 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [18min cap] 2 Rounds
50/40 Calorie Row
40 Wall balls (20/14)
30 Med Ball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Rower Pike Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

At Home
2 Rounds

500m Run
40 V-Ups
30 1-Arm Thrusters (50/35)
20 Burpees Over the DB

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Straight Leg Weighted Sit Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

Post time for the WOD. Ex: 15:20 Rx

And coming tomorrow…

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

At Home
A. Single Leg Deadlifts

6 sets of 3/3
Tempo 3131 and complete reps on both sides.
Increase weight if possible.

B. EMOM 12
Min 1: 8-12 Straight Leg Raises
Min 2: 30-40 second plank hold
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.

Leave a Reply