CFM Upcoming Events
Thursday, October 21st 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!
Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.
Friday, October 29th CFM Halloween Party! 6-9 pm.
Today’s schedule
6:00a: All Levels CrossFit- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2
At Home
For Load:
20-16-12-8-4
DB Split Squats each side
DB Shoulder Presses
DB Single Leg Deadlifts each side
– Rest as needed between sets.
Post heaviest load lifted in each movement. Ex: 385, 180, 455
And coming tomorrow…
A. For Time: [17min cap]
3:00 Handstand Hold
100 Squats
150ft Handstand Walk
100 Squats
30 Handstand Push-ups
B. 2 Sets For Quality
10 Single-Arm Ring Rows / Arm
:30 RIng Row Hold
– Use two hands to hold at the top of the ring row hold
At Home
B. 2 Sets For Quality
10 Single-Arm DB Bent Over Row / Arm
:15/:15 Push Ups Position Single-Arm DB Row Hold
Score time for the WOD. Ex: 14:20 Rx
SCALING
In today’s workout, it’s OK for athletes to challenge themselves with the movement options they choose. If athletes can perform the Rx’d movement, but struggle with the reps or volume, cut the volume and let them try. Today may be a day where we look to scale the volume of exercises as opposed to changing the movement. This is one of the best ways to build confidence.
Handstand Hold
Time (2:00 or 1:00)
Pike Hold (Feet or Knees)
Plank Hold
Handstand Walk
2:00 Max Distance (minimum 5 ft increments)
2:00 Max Distance w/ walk to wall (2-4ft increments)
2:00 HS Plate Taps
2:00 Pike HS Shoulder Taps
Bear Crawl (Hips above shoulders)
Kipping Handstand Pushups*
(Ex: 10 kipping + 15 pike) #half Kipping and Half Pike*
Pike HSPU feet deficit w/ 45# plates
Pike HSPU feet (Pike)
Pike HSPU knees (PK) or add deficit
Incline Pushups (PU)
*(athletes must have 3 or more strict handstand push ups before they should do kipping handstand push ups in the workout. Build strength first, then add momentum)
Scale air squat to target. Also optionally reduce reps to 70 each set.
