Quarterly Progress Checks:
It’s time again to retest some CrossFit & CFM classic workouts… here’s the lineup for next week. Get to the box or plan your Open Gym training accordingly! Choose your battles… which days do you REALLY want to give your best? Be sure to rest & sleep accordingly leading up to those workouts.
Mon: 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues: Oly total: Find your max FULL squat snatch & then max FULL squat clean & jerk*
*NOT power clean & power snatch… we’ll be maxing on those lifts in February.
Wed: A. Find 1 rep max weighted pull up, then B. For time: 250m row, 15 kettlebell swings 2/1.5pd, 25 burpees, 15 kettlebell swings, 250m row
Thurs: As many rounds & reps as possible in 20 minutes- 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri: CROSSFIT TOTAL- In this order, find your 1 rep max back squat, then 1 rep max strict press, then 1 rep max deadlift
Sat: Makeup day (all classes, make up one of the M-F sessions you missed)
Next Thurs 1.30* is CFM Shop Night at lululemon athletica Howell Mill from 6:30-7:30p then Ormsby’s afterward!
They’ll have special deals for CFM members & coaches only.
And the FEBRUARY Bring A Friend Day is Thurs, 2/20.
MARK YOUR CALENDARS & JOIN THE FUN!
*Correction: original blog post listed the date wrong as 1/31. The shop night is THURS 1/30 instead!
6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
A. Deadlift: 3-3-3-3 @ 80%
FOCUS ON FORM. If form breaks, drop weight.
B. Recovery day: 50 Turkish get ups (25 ea side) not for time
5k row for time
20min AirDyne for calories
And coming tomorrow…TEAM WOD
“Three’s A Crowd”
In teams of three, complete the following for time:
3 Rounds of “Kelly”-
Run 400 meters
30 Box Jump 24”/20”
30 Wall balls 20/14#
“Fran Lite” –
75 Power Snatches (75/55)
*No rest between Kelly, Fran & Randy… split work among teammates however you choose.