FRI 01.14.22

Sarah

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- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette

Workout of the Day (WOD)

A. Pre-workout:
On a 10:00 clock:

Build up to a 5-rep overhead squat (from the ground)

B. AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Score load for 5 rep overhead squat and rounds for AMRAP.
Ex: 240, 8+34 Rx

And coming Saturday…

Partner 2021 CrossFit Games Event 10
For time: [32min cap]

30 synchronized toes-to-bars
1.5-mile run together
15 synchronized toes-to-bars
15 toes-to-bar
1.5-mile run
30 toes-to-bar
– All distances and reps team totals
– Partners alternate work rest when not synchronized

Post time for the WOD. Ex: 24:49 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. 10 rounds of:
1:00 calorie row
– Rest :15
:30 shoulder press (95/65 lb)
– Rest :15

B. Post-workout:
EMOM 5:

1-5 muscle-ups

Score total number of presses, total calories, and total muscle-ups. Ex: 54, 168, 16 Rx

Sunday Schedule

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

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