Workout of the Day (WOD)
A. For Time [15min cap]
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Shoulder to Overhead (65% 1RM C&J)
B. Stretching
1:00 barbell calf smash/side
1:00 calf stretch/side
1:00 scorpion stretch/side
1:00 thread the needle stretch/side
Post time for WOD and load. Ex: 6:40 Rx 185#
Upcoming Events
Sunday, July 26th CrossFit Games Finale watch party at CFM 2-6 pm
Friday, July 31st Spider-Man: Brand New Day Movie Premiere
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- Michael
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. Back Squat
In 20 minutes work to 1RM
B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.