FRI 08.16.19 CFM Social at New Realm Saturday!

#FlexFriday #cfmstrong

CFM Upcoming Events

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events

Saturday, August 17th CFM Social and 31Heroes Party at New Realm Brewery!! Check out the FB event details and join us for an afternoon of drinks and hanging out with your CFM Fam! Click here for event details Donate to CFM’s 31Heroes fundrasing page through August 31st or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Thursday, August 22nd 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!

Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.

Today’s schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon

Workout of the Day (WOD)

Monkey’s Paw

8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest-
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

CFM Ladies at a 31Heroes Social and Fundraiser Saturday!

And coming Saturday…

Partner WOD
For Time [30min cap]

100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups

All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.

Post time for the WOD. Ex: 22:40 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Stretch & Mobility- Nikkia
4:30p: CFM Social & 31Heroes Fundraising Event!

And coming Sunday…

In 10min, complete

Wall Balls (20/14)
200m Run (every round)
-3min Rest-
10 Slam Balls (30/20)
10 KBS (53/35)
10 Toes to Bar

Post time for WOD and rounds for AMRAP.
Ex: 7:48 Rx, 6+8 Rx.

Sunday Schedule

9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

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