Workout of the Day (WOD)
A. E2M For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk
B. EMOM 16
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#
Upcoming Events
Saturday, November 7th Hero WOD Chad 1000x at 9:30 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
Thursday, November 19th 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
Hero WOD Chad
1,000 box step-ups (20″) completed as a team, partner, or individual for time
Wear a Ruck Pack (45/35 lb)
3 SCALING OPTIONS:
1. Slick/Scaled // No rucksack. You pick the height of the step-ups 10-20″.
2. Standard/Intermediate // 20#/14# vest or rucksack. You pick the height of the step-ups 10-20″.
3. Expert/Rx // 45#/35# rucksack. Use 20″ box for step-ups.
Saturday Schedule
9:30a: All Levels CrossFit- SPECIAL CHAD
And coming Sunday…
AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)
Post rounds for the AMRAP. Ex: 11+22 Rx
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael