FRI 10.01.21

Happy Birthday Coach Bri!
Coach Brianna in the Open
Coach Brianna competing at Graveyard Games
Coach Brianna before having baby Liam

CFM Upcoming Events

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]

400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx

And coming Saturday…


For Time: [15min cap]

60 Clean & Jerks
@ 65% of 1RM Clean & Jerk
(Choose a heavy to moderate load)

All the reps are team totals. 1 partner working at a time. Partners may alternate single reps or switch after larger sets.

B. Cash Out
For Time With a Partner: [12min cap]

100 Bar-Facing Burpees
– Resting partner bear hug holds a medball (20/14#)

At Home
A. For Time: [15min cap]

40 DB Clean & Jerk
40 High Plank to Low Plank
40 DB Clean & Jerk

B. Cash Out
For Time [10min cap]

50 DB Facing Burpees

Post time to complete the WOD and cash out. Ex: 12:40 @ 185#, 8:48 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Single-Leg Box Squat
Weighted Single-Leg Squat Practice

B. 20:00 For Distance:
Plank Hold
– One partner rows while the other holds and then switches when the plank stops.

At Home
B. For Time:

1600m Run
100 Double Knee Tucks in Plank
1600m Run

Post load/scale for squat and distance for the WOD. Ex: 35# and 5,321m Rx.

Sunday Schedule

8:00a: Aerobic Capacity at CFM Loop- Michael
9:45a: Weightlifting- Brianna
11a: All Levels CrossFit- Adam
12n: Yoga- Maya

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