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Scorpion Stretch

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds
Each For Time

10 Kettlebell Swings (70/53)
20 Alternating DB Snatches (50/35)
50 Double Unders
20 DB Walking Lunges (50/35)
10 Kettlebell Swings (70/53)
2 min rest between each round

Post time to complete each round. Ex: 3:45, 3:47, 3:46, 3:48, 3:45 Rx

And coming tomorrow…

CLOSED! HAVE A HAPPY THANKSGIVING!

WED 11.21.18 Read More »

Coach Pat likes when things get gym-nasty

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
12 minutes to work to a heavy 3 position Snatch

B. For Time [22min cap]
400m Run
21 Alternating DB Snatch (50/35)
21 Box Jumps (24/20)
30/21 Calorie Row
15 Alternating DB Snatch
15 Box Jumps
400m Run
12 Alternating DB Snatch
12 Box Jumps
30/21 Calorie Row
9 Alternating DB Snatch
9 Box Jumps

Post heaviest 3 position snatch and time to complete WOD. Ex 145#, 19:53 Rx

And coming tomorrow…

A. Handstand Progressions

B. 18 Min EMOM
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35’s)

Post weight used for DB Power Cleans WOD. Ex: 50’s Rx

WED 10.24.18 Read More »

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