Workout of the Day (WOD)
A. Power Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%
B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14 at 10/9ft)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#
Upcoming Events
Thursday, October 16th 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
5 Rounds [35min cap]
30 Toes to Bar
400m Run Relay (200m each)
12 Squat Clean*
*Rx Weight Squat Clean
Rd 1: 95/65
Rd 2: 115/85
Rd 3: 135/95
Rd 4: 155/105
Rd 5: 175/115
*Rx+ Weight
Rd 1: 135/95
Rd 2: 155/105
Rd 3: 185/125
Rd 4: 205/135
Rd 5: 225/145
Post the time to complete the WOD. Ex: 24:20 Rx+
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set
B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row
Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
