FRI 09.16.16

Barbell thursters Anne-Marie and Ashli
Barbell thursters Anne-Marie and Ashli

Upcoming CFM Events

Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Overhead Squat: In 12 minutes work up to a 3 rep max.

B. 21-15-9 [18 Minute Time Cap]
Overhead Squat (m = 45/75/95, w = 35/55/65)
Handstand Pushups**
400m Run each round

**Scale HSPU [video] to pike HSPU (feet) 1:1, (knees) 1:1, incline pushups 1:1

Post load for OHS and time for the WOD. Ex: 185#, 15:40 L3

And coming Saturday…

A. 9 Minute AMRAP
9 Kettlebell Swings (24/16kg)
9 Burpees
9 Kettlebell Swings (24/16kg)
9 Box Jumps (24/20”)

Rest 9 Minutes

B. Partner WOD 9 Minute AMRAP
135 Goblet Squats (24/16kg)
AMRAP Cal Row

For the partner WOD at 3,2,1…go, one partner starts on the row, while the other may work on squats. The reps for the squats are a team total and may be partitioned any way. All the squats must be completed before the 9 minutes and any unfinished reps are subtracted from the calories on the rower. Partners may switch rowers as often as they want.

Post rounds and reps from part A. and then total cals from part B. Ex. 6+4 Rx, 164 Rx

Saturday Schedule

9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Alexis Story. Click here to reserve

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