FRI 07.24.26 Spider-Man Partner WOD Saturday!

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

Spider-Man Partner WOD
TBA!

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Hailey
11:00a: All Levels CrossFit- Michael
12:10a: Yoga- Michael

And coming Sunday…

EMOM 32 (50 sec work: 10 sec rest)
Min 1: Seated DB Arnold Press (50’s/35’s)
Min 2: Single Arm KB Row (R+L=1) (53/35)
Min 3: 150m Run
Min 4: Cal Bike
Min 5: Hand Release Push-Ups
Min 6: Strict Chin Ups
Min 7: 150m Run
Min 8: Cal Row

Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row.
Ex: 8,7,12,10,6,15 Rx.