Upcoming Events
Saturday 9/10 CFM Cornhole Tournament
Thursday 9/22 Bring-A-Friend Day!!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. E2MOM 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
Add weight each set
B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
And coming Saturday…
Partner WOD
AMRAP 20
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Pull Ups
10 DB Farmers Lunges (50’s/35’s)
3 Rounds
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
12 DB Front Rack Lunges (50’s/35’s)
2 Rounds
15 Toes to Bar
15 Box Jump Overs (24/20)
15 Bar Muscle Ups
15 DB Overhead Lunges (50’s/35’s)
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.
Post the rounds and reps completed in the AMRAP. Ex: 9+2 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/21 Cal Row
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
