WED 10.19.16 Reebok Box Crawl!

Box jumpin' like a ninja
Box jumpin’ like a ninja
Morning Classes Only!!
Morning Classes Only!!

Upcoming CFM Events

Wednesday, Oct 19th: Reebok Box Crawl.

Try the Nano 6.0
Try the Nano 6.0

The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebok will hang out at CFM for the morning and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Recovery Bar
Recovery Bar

Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details.
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Seated Box Jumps: 5 sets of 3 reps worksets (same height). Complete 1 set every 3 minutes.

B.”Box Crawl Chipper” [10 Minute Time Cap]
20 Wallballs**
20 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Bear Crawl Plate Circles
20 Hang Squat Clean Thruster (m = 45/65/95, w = 35/45/65)
20 Burpees

**Wallballs
L1 = 10# to 9ft / 6# to 9ft
L2 = 14# to 10ft / 10# to 9ft
L3 = 20# to 10ft / 14# to 10ft

Post box jump height and time for the WOD. Ex: 33”, 6:50 L3.

And coming tomorrow…Bring-A-Friend Day!!

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.


20 Minute AMRAP in Teams of 3:
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
Shuttle Sprint 100m
7 Calorie Row

At 3,2,1, go… the first teammate completes 7 Kettlebell Swings (KBS). Once finished they advance to the shuttle and the 2nd teammate may start their KBS. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

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