Thursday, September 21st 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!
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (135/95)
Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx
And coming Saturday…
Partner WOD [28 Minute Time Cap]
Thrusters (75/55) (Rx+ 95/65)
400m Run (200m relay)
**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.
1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.
Post times to complete. Ex: 23:30 Rx+
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Kevin
11:45a: Yoga- Michael
And coming Sunday…
A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.
B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Kettlebell Swings (53/35)
Min 7: 25 Situps
Min 8: Rest
Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.
1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps
Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael