Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Push Press
3 x 5 @ 80%
B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)
At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.
B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes
Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.
And coming Saturday…
Partner WOD
5 Rounds For Time [25 min cap]
20-16-12-8-4 Squat Clean
25 Toes to Bar Each Round
400m Relay Each Round (200m Each Partner)
Barbell Weight Increases Each Round
Men: 95/115/135/155/185
Women: 65/85/95/105/125
At Home
Partner WOD
5 Rounds For Time [25 min cap]
16 DB Squat Clean (50’s/35’s) or 30 Squat Jumps
25 Weighted Straight Leg Sit Ups (50/35) or 40 V-Ups
400m Relay Each Round (200m Each Partner)
All rounds are team totals. One partner working at a time. Athletes may partition the reps any way, but each athlete must complete at least one clean each round and a 200m run.
Post time for the WOD. Ex: 24:20 Rx.
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Stretch and Mobility- Michael
And coming Sunday…
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
15 Slam Balls (30/20)
At Home
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
200m Run or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Sprawls
Post time for the WOD. Ex: 21:20 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette
Monday Schedule
CFM closed for Labor Day!
At Home WOD
A. Handstand EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 10 Hollow Rocks + 10 Supermans
B. 2 Rounds For Time [30min cap]
200m Run
50 Sit Ups
200m Run
40 Air Squats
200m Run
30 Push Ups
200m Run
20 Burpees
Post time for the WOD. Ex: 20:20 Rx
Coach’s Notes
For part A practice your handstand hold for 30 seconds each minute. Prescribed will be a handstand facing the wall with nose and toes only touching the wall. Scale to 30-45° angle or pike handstand or downward dog. Scale up to work on arm balance or freestanding handstand.
For part B the goal is to finish 20-24 minutes. Scale push ups to what you could do in 2-3 sets max. Scale to incline as needed. For mile > 10 min scale 200m to 100m.
