Workout of the Day (WOD)
A. Power Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%
B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14 at 10/9ft)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout 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
**Morning classes cancelled due to inclement weather**
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
CFM Rise Up Partner Competition!!
Saturday Schedule
8:00a: Doors Open
8:30a: Welcome and WOD 1 Brief
8:45a: Event 1 “Albatross”
10:10a: Event 2&3 “Achilles’ Heel” & “Championship Complex”
11:35a: Event 4 “Phoenix Rising”
And coming Sunday…
A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set
B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row
Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Luke
12:15p: Yoga- Michael
