FRI 10.08.21 Handstand Workshop on Sunday!

Priscila working handstand position with Scott

CFM Upcoming Events

Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. 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 Workouts at CFM!

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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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)

A. RX
4 x 4:30 Rounds For Reps:

800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

INTERMEDIATE
4 x 4:30 Rounds For Reps:

600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

BEGINNER
4 x 4:30 Rounds For Reps:

500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds

B. 2 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#) (R+L=1)
:30 Hollow Hold
30 Russian Twist (20/14#) (R+L=1)

At Home
B. 4 Sets:

:30 Hollow Hold
20 DB Russian Twist

Post total reps of double unders completed. Ex: 223 Rx

And coming Saturday…

PARTNER CAMERON

RX
AMRAP 20:

50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)

INTERMEDIATE
AMRAP 20:

50 Synchro Walking Lunge Steps
25 Pull-ups
50 Box Jumps (20/16”)
25 Double Unders
50 Hip Extensions
25 Box Ring Dips
50 Knees-to-Triceps
25 Partner Wall Ball Tosses (14/10#)
50 Synchro Sit-ups
5 Rope Climbs (9-ft.)

BEGINNER
AMRAP 20:

25 Synchro Walking Lunge Steps
25 Ring Rows
25 Box Step-ups (20/16”)
25 Single Unders
25 Hip Extensions
25 Bent Knee Box Dips
25 Hanging Knee Raises
25 Partner Wall Ball Tosses (10/8#)
25 Synchro Sit-ups
5 Rope Pull-to-Stands

With a partner. Partners alternate work and rest, except when the movement is synchronized.

At Home
AMRAP 20:

50 Synchro Walking Lunge Steps
50 DB Swings (50/35#)
50 Box Jumps (24/20”)
50 Lateral Hops Over DB (R+L=2)
1:00 Plank Hold
50 Push-ups
50 Synchro Sit-ups
50 Synchro 1-Arm Thrusters (50/35#)
50 Synchro Sit-ups
200m DB Farmer Carry (50/35#)

Post rounds and reps completed. Ex: 1+59 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. Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35’s/25’s)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats

Continue AMRAP where you left off each round.

B. On a 8:00 Clock:
Practice Single-Arm DB Overhead Squats

3 Sets
10-20 Single-Arm DB Overhead Squats
10 A-T-Y Drill
10 Wall Slides

Post total rounds and reps completed in AMRAP. Ex: 13+12 Rx.

Sunday Schedule

8:15a: Aerobic Capacity at Phoenix Park Track- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop Part 2- Priscila

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