MON 07.15.19

Damon and Hailey #backtobusinessmonday

CFM Upcoming Events

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, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we’ll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

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.

Today’s schedule

6a: All Levels CrossFit- Mohammed
7a: All Levels CrossFit- Mohammed
8a: Open Gym- Shawn
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: Strength Training/Open Gym- Ross

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (35/25’s)(24/20)
10 Handstand Push Ups

-3min Rest-

AMRAP 12
Buy In: 567m Run
Then complete ascending rep rounds for the remaining time…
3-6-9-12-15…
Air Squats
Kettlebell Swings

Post rounds and reps for each AMRAP. Ex: 6+18, 6+12 Rx.

And coming tomorrow…

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Squat Snatch
4 x 2+2+1
Increasing weight each set

B. For Time
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch (95/65)
9 Lateral Burpees Over the Bar
6 Overhead Squat (95/65)

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.

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