Workout of the Day (WOD)
A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6
B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
CFM Rise Up Partner Competition!!
Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! Each of the three workouts that Saturday morning in the competition 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 Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Saturday Schedule
7:45a: Doors Open
8:20a: Welcome and WOD 1 Brief
8:35a: Event 1 “Crane”
10:05a: Event 2A “Hawk Talons” & Event 2B “Hawk Beak”
11:20a: Event 3 “Cobra”
And coming Sunday…
A. Bench Press
4 sets 5 reps
Increase weight as form allows or stay at the same weight each set (75-80% 1RM)
Complete 1 sets every 4 minutes
Superset 100m DB Carry (50’s/35’s)
B. EMOM 16 (50 sec work: 10 sec rest)
Min 1: Cal Bike
Min 2: DB Box Step-overs (35’s/25’s at 24/20”)*
Min 3: Double DB Hang Snatch (35’s/25’s)*
Min 4: Rest
*Rx+ (50’s/35’s)
Score load for bench and fewest reps for each movement in EMOM.
Ex: 215#, 18, 12, 12 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
