FRI 11.12.21

Coach Carmen

CFM Upcoming Events

Thursday, November 18th 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, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday 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)

A. Every 4:00 for 7 Sets:
200m Sprint

B. For Time: [8min cap]
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 arch-up hold

C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side

Post fastest and slowest 200m. Post time for Sit-ups. Ex: 0:42, 0:44, 6:50 Rx.

And coming Saturday…

A. Partner WOD
AMRAP 20:

1200/900m Row
80 Toes-to-Bar
10 Rope Climbs (15 ft.)*

*Athletes must wear long socks or shin protection to climb ropes.

All reps are team total. Alternate work and rest with a partner.

B. Accumulate:
3 Sets x 10 DB Split Squats / Leg
– or –
50 Alternating Weighted Single-Leg Squats

Post rounds and reps for the AMRAP. Ex: 1+1224 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. 5 Sets For Load:
5 Deadstop Double Overhand Deadlifts

B. For Time: [12min cap]
21-15-9

Deadlifts (275/185#)
Strict Ring Dips

C. Coach-Led Stretching
1:00 Scorpion Stretch / Side
1:00 Sit and Reach Stretch
1:00 Couch Stretch / Side

Post load for deadstop deadlift and time for the WOD. Ex: 375#, 7:30 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

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