MON 07.26.21

Scott

CFM Upcoming Events

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

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- 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. For Time [16min cap]
Buy In: 100 Double Unders
4 Rounds
15 V-Ups
12 Pull Ups
15 Kettlebell Swings (53/35)
40 Double Unders

B. EMOM 9
Min 1: 10 Burpees (1ft target)
Min 2: 20 Bicycles (R+L=1)
Min 3: 30 sec Elbow Plank

At Home
A. For Time [16min cap]

Buy In: 100 Double Unders
4 Rounds
15 V-Ups
12 DB Bent Row (50’s/35’s)
15 DB Swings (50/35)
40 Double Unders

Post time for WOD. Ex: 9:20 Rx

And coming tomorrow…

A. Back Squat
20min work to 1RM

B. EMOM 15
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

At Home
A. DB Tempo Split Squat 5511

Complete 4 sets of 3/3 reps. Rest 2 minutes between sets.

B. EMOM 15
Min 1: 200m Run
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.

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