FRI 09.24.21 Handstand Workshop This Sunday!

Upgrade the daily commute for a lifetime pursuit!! What do you get to do this weekend?

CFM Upcoming Events

Sunday, September 26th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Come get upside and advance your handstand skills!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:

5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275

And coming Saturday…

A. Partner WOD
2 Rounds For Time: [20min cap]

100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

B. Accumulate:
50 Elbow Plank Swimmers (R+L=2)
2:00 Knee Tuck Hold Bar Hang

At Home
A. Partner WOD
2 Rounds For Time: [20min cap]

1000m Run
50 Handstand Push-ups
– One partner works while one rests

B. Accumulate:
50 Elbow Plank Swimmers (R+L=2)
2:00 Weighted Hollow Hold With Knee Tuck

Post time for the WOD. Ex: 14:32 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

B. For Time: [17min cap]
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65) (Rx+ 135/95)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65) (Rx+ 135/95)
100m Run
100m KB Farmer Carry (53’s/35’s) (Rx+ 70’s/53’s)
100m Run

At Home
A. On a 10:00 Clock:

Build up to a heavy hang power clean + 2 lunges

B. For Time: [17min cap]
100m Run
100 Lateral Hops Over DB
100m Run
30 DB Power Cleans (50’s/35’s)
100m Run
3:00 Plank Hold
100m Run
30 DB Front Rack Lunges (50’s/35’s)
100m Run
100m DB Farmer Carry (50’s/35’s)
100m Run

Post load for lunge complex and time for the WOD. Ex: 195#, 14:32 Rx

Sunday Schedule

8:15a: Aerobic Capacity at Phoenix Park- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop- Priscila Baptista

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