Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
HSN Benchmark WOD
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row
B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
And coming tomorrow…
For Time [25min cap]
800m Run
27 Slam Balls
21 Russian Twists
18 Slam Ball Box Step Up (each leg)
600m Run
21 Slam Balls
18 Russian Twists
15 Slam Ball Box Step Up
400m Run
18 Slam Balls
15 Russian Twists
12 Slam Ball Box Step Up
200m Run
Post time for WOD. Ex: 21:40 Rx
CFM Upcoming Events
Wednesday, June 26th Mobility Night and Physical Therapy Assessments with Dr Phil of Georgia Sports PT! Dr. Phil will be at CFM doing movement screenings for our athletes and assessments from 6:00-8:00 pm on Wednesday. Come early and get checked out for and mobility issues or sore joints when moving.
Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!
Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
