MON 06.17.19

Carmen pressing out a set of thrusters from the 31Heroes WOD

CFM Upcoming Events

Thursday, June 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!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Click here to register.

Saturday, August 10th 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD! Click here for more details and to register. Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
Min 1 – 5 Back Squats (70% of 1RM)
Min 2 – 10 Push Ups
Min 3 – 5 Strict Chin Ups

10 DB Hang Clean and Jerk (50/35)(5/5)
20 DB Box Step Ups (24/20)

Post load for squat and rounds + reps for AMRAP. Ex: 325#, 4+25 Rx.

And coming tomorrow…

A. Snatch
E2MOM 14

High Hang Snatch (position 1)
Low Hang Snatch (position 2)
Add weight each set; 40-70%

B. 3 Rounds [12min Cap]
20 DB Snatches (50/35) (Rx+ 70/50)
9 Strict Handstand Push Ups (Rx+ Deficit 4/2”)

Post load for High Hang and Low Hang snatch and time for the WOD.
Ex: 145#, 170#, 6:20 Rx

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