MON 07.08.19

Kevin getting in some bag work!

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we’ll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details 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- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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 Squat (78% of 1RM)
Min 2 – Rest
Min 3 – 5 Strict Pull Ups (Rx+ L Pull Ups)

B. 3 Rounds [15min cap]
30/21 Calorie Row
25 Wallballs (20/14)
20 Double Dumbbell Hang Clean and Jerks (50/35’s)

Post load for squat and time for the WOD. Ex: 320#, 12:41 Rx.

And coming tomorrow…

A. Bartender
5 Rounds [14min cap]

12 Deadlifts (115/75)(Rx+ 155/105)
9 Overhead Squats
6 Hang Power Snatches

B. Fast Eddie’s Lucky 7’s
For Time Perform 7 reps of each movement
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)

Post time for the WOD. Ex: 8:21 Rx

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