FRI 04.19.20

Damon, Pat, and Ashli doing a 5 minute AMLAP! As many levels as possible.

CFM Upcoming Events

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email to register. $20 for non-members. Click here to sign up for non-members.

Billy from Team Green Inferno in the CFM Intramural 2019 Open and also April Member of the Month!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Jeannette
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.

And coming Saturday…

A. Bench Press
70-80-85% of 1RM

B. “The Replacements” [30 Min Cap]
Teams of 3
3 Rounds

80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis & Mohammed
11a: All Levels CrossFit- Travis & Mohammed
12:15p: Yoga- Michael

And coming Sunday…

A. For Time [8min cap]
21 GHD Situps (Rx+ = 20/14#)
15 Squat Clean (m = 135/165, w = 95/110)
9 Muscle Ups

B. EMOM 15
Minute 1: 20-30 sec Handstand Hold
Minute 2: 5-8 Strict Chin Ups
Minute 3: AMRAP with 5 Air Squats + 5 Burpees

Post time for WOD and fewest reps for each movement in EMOM.
Ex: 5:20 Rx+, 30, 6, 24 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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