MON 07.29.19

Coach Mike doing some work with the Sledgehammer
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 3rd CFM Pool Party at Nancy and Noel’s!!

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- Michael
7a: All Levels CrossFit- Michael
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- Michael

Workout of the Day (WOD)

5-4-3-2-1
Squat Clean
[100m Run after each round]
-5 min Rest-
5-4-3-2-1
Shoulder to Overhead
[100m Run after each round]
-5 min Rest-
20-16-12-8-4
Chest to Bar Pull Ups
[100m Run after each round]
*Increase weight each round for Clean, and Shoulder to Overhead

Record weight for clean and S2OH and time for the WOD.
Ex: 245#, 245#, 29:30 Rx

And coming tomorrow…

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 12:10 Rx

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