FRI 07.19.19

Getting fit and strong together! #saturdaypartnerwods #dreamteam

Today’s schedule

6a: All Levels CrossFit- Carrie
7a: All Levels CrossFit- Carrie
8a: Open Gym- Carrie
12n: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean

4 x 2+2+1
Increasing weight each set

B. For Time

Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx

And coming Saturday…

“Mike Tyson’s Punch Out”
Round 1
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
200m Run + Max Double Unders
-1min rest-
Round 2
Wall Balls
Box Jumps
Pull Ups (Rx+ Chest to Bar Pull Ups)
Max Calorie Row
-1min rest-
Round 3
Wall Balls
Box Jumps
Max Calorie Bike
-1min rest-
Round 4
Wall Balls
Box Jumps
DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
Max Calorie Ski

[Performed Fight Gone Bad Style]
1 minute at each station; complete all stations.
Score is total reps per Round (4 numbers). Ex: 101, 111, 100, 90 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)

Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.

Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

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!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.

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.

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