MON 08.19.19

Carmen climbing the rope

CFM Upcoming Events

Thursday, August 22nd 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, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.

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)

A. Handstand Hold
In 15 minutes practice Handstand progressions.

B. 4 Rounds [16min cap]
10 Front Squats (115/75)
10 Toes to Bar
10 Overhead Squats
10 Toes to Bar

Post time for Handstand hold and for the WOD. Ex: 24 sec, 10:40 Rx

And coming tomorrow…

For Time [21min cap]
10 Deadlifts (225/175) (Rx+315/225)
20 Handstand Push Ups
30 Burpees Over the Bar
40 Box Jumps (24/20)
50 DB Snatches (50/35)
40 Box Jumps
30 Burpees Over the Bar
20 Handstand Push Ups
10 Deadlifts

Post time for the WOD. Ex: 14:20 Rx

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