MON 01.17.22

Coach Hailey

CFM Upcoming Events

Thursday, January 20th 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!

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning 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 Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!

Today’s schedule

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

Workout of the Day (WOD)

A. Pre-workout:
On a 10:00 clock:

Build up to a 2-rep power clean

B. AMRAP 15:
1 deadlift (275/185 lb)
100-ft shuttle run
2 deadlifts
200-ft shuttle run
3 deadlifts
300-ft shuttle run
4 deadlifts
400-ft shuttle run

– Continue adding one rep to the deadlifts and 100-ft to the run after each round.
– 100-ft shuttle run is 50-ft down and 50-ft back

Post load for clean and rounds and reps for the AMRAP (every 50-ft = 1 rep). Ex: 265#, 10+15 Rx.

And coming tomorrow…

A. For time: [16min cap]*
Wall balls (20/14 lb) (10/9 ft)

B. Post-workout:

50 alternating single-leg toes-to-bars

*7min cap on round 1. Move to round 2 and scale if capped.

Post time for the WOD and max alt toes-to-bar unbroken. Ex: 9:21, 38 Rx.

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