FRI 01.07.22

Mary

CFM Upcoming Events

Thursday, January 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit- Brianna

Workout of the Day (WOD)

A. For load:
Push press
7 sets x 3 reps

B. 5 sets:
:30 hand release push-ups
– :15 rest
:30 ring support hold
– :15 rest

Post load for push press and reps of push ups. Ex: 220#, 64 Rx

And coming Saturday…

A. Partner WOD
For time: [20min cap]

30 synchronized sit-ups
45 box jumps overs (24/20) while partner holds parallette L-sit*
30 synchronized lunges
70 sit-ups
30 burpee box jump overs (24/20) while partner holds handstand
70 lunges
– Partners alternate work and rest as needed.
– Partner in static hold during box jump movements.
– All the reps are team totals
*Rx+ floor L-sit

B. 5 Sets:
:30 max chest-to-bar pull-ups
– rest :30

Post time for the WOD and total chest-to-bar pull-ups. Ex: 16:32 Rx, 54

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 rounds for time of: [13min cap]
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

B. Post-workout:
Build up to a heavy 2-rep double overhand deadlift

Post time for the WOD and load for deadlift. Ex: 10:08 Rx, 440#

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

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