FRI 09.22.23


Upcoming Events

Saturday, September 30th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

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. Snatch + Overhead Squat
5 x 1+1

B. Nancy [24min cap]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.

And coming Saturday…

Clean of the Crop
Teams of 3
For Time

100 Power Clean & Jerks (135/95)

Athlete 1
15/12 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand the whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes rotate spots every time one finishes the Couplet. If wall ball is set down, all athletes must STOP and complete 5 burpees. Athlete 3 can only start C&J once 1 and 2 have started.

Post time for WOD. Ex: 17:11 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. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 2 Rounds [20min cap]
15 Hand Release Push Ups
20 Medball Over Bar (20/14)
15 Hand Release Push Ups
800m Run with Medball Ball

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx

Sunday Schedule

9a: Weightlifting- Michael
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

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