9a: Open Gym- Patrick
10a: All Levels CrossFit- Patrick
11a: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch
Workout of the Day (WOD)
New Year’s Eve Countdown
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)
Cash Out: 365m Row
“When the rowing gets tough, the tough keep rowing.” Coach Peach finishing the last leg on the team row WOD.
Upcoming CFM Events
Thursday, Sept 22nd: 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. Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!! Saturday, Sept 24th: 2-4pm. CFM Social & Potluck. 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- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8:15p: Partner Yoga!!- Jackie
Today we have a special Partner Yoga class that will feature partner balance poses and partner assisted stretches & massage. Members click here to reserve or guests email us to reserve your spot.
Workout of the Day (WOD):
“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler
Post time for the WOD. Ex: 28:30 Rx
And coming tomorrow…
A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)
Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
“Four Quarters”
On a running clock complete the following:
A. Hang Squat Clean: In 0-6 minutes work up to a heavy single
B. Front Squat: In 6-13 minutes work up to a heavy double (from rack)
C. Bench Press: In 13-21 minutes work up to a heavy set of 3.
D. Partner WOD: 21-28 minutes for an 7 minute AMRAP
10 Strict DB Press (m = 25/35/50, w = 10/25/35)
10 Stationary Reverse Lunges (alt)
10 Double KB Deadlift (m = 16/20/24, w = 8/12/16kg)
Both partners working at the same time. All reps are individual totals. 1 Partner starts on press the other on lunges. Score rounds and reps for each individual.
Post load for clean, squat, and bench, and rounds and reps for AMRAP.
Ex: 245#, 285#, 250#, 7+15 L3.
And coming tomorrow…
A. “Doublemint” 5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar
