MON 07.22.19

Adam Harding carry a sandbag in 31Heroes WOD
Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.

CFM Upcoming Events

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- Carrie
7a: All Levels CrossFit- Carrie
8a: Open Gym- Michael
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- Ross

Workout of the Day (WOD)

A. For Time [12min cap]
Buy In: 100 Double Unders
3 Rounds
10 V-Ups
15 Pull Ups
20 Kettlebell Swings (53/35)

B. E3MOM 15
Min 1 – 250/180m Row
Min 2 – Plank
Min 3 – Rest

Post time for WOD and slowest time for row in EMOM. Ex: 8:20, 0:52 Rx.

And coming tomorrow…

A. Back Squat
15min work to 1RM

10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post load for squat and rounds and reps for AMRAP. Ex: 425#, 5+8 Rx.

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