Workout of the Day (WOD)
A. Strict Press
2-2-2-2-2
B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets
Post load for press and time each set. 160#, 1:42, 1:47 Rx
Upcoming Events
Friday, July 31st Spider-Man: Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:00-7:00p: CFM Social & Happy Hour at Apres Diem!
7:20p: Spider-Man: Brand New Day Premiere!!
And coming Saturday…
Partner WOD
For Time: [18min cap]
24 Sandbag Squats (150/100)
60 Wall Balls (20/14 at 10/9 ft)
120 Double Unders
400m Run (Together)
Then..
2 Rounds
12 Sandbag Squats
30 Wall Balls
60 Double Unders
All the reps team totals. 1 partner working at a time expect both partners run together. Partition the rounds and reps any way.
Post the time for the WOD. Ex: 14:40 Rx
Saturday Schedule
7:00a: Open Gym- Michael
8:00a: Open Gym- Jeannette
9:00a: All Levels CrossFit- Jeannette
8:30a-1:30p: CFM Day at Rise Up!
And coming Sunday…
A. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- CFM Staff
11:40a: Yoga- Cancelled