MON 09.02.13 Happy September!


September programming

In honor of football season, this month’s programming has a special CrossFit Football flavor to it… what’s that mean to you? We’ll be doing more power cleans, box jumps, sprints, and playing with our “toys” like the prowler, sleds, sledgehammers & tires!
Just a note about CFM programming – this is designed to be an overall strength & conditioning program for “general physical preparedness” – to make you more fit, look better naked, etc. Since our students all have different training schedules, we can’t ever know which combination of this (or any) month’s workouts you’ll do. For that reason, it’s up to you to adjust each workout as needed – do a lot of air squats yesterday? Go lighter on back squats today. Shoulders/traps really sore from Tuesday’s power cleans? Show up early to roll ’em out AND maybe go lighter on presses today. These are just a few examples… feel free to ask your coaches for help on how to modify/game plan for each day’s workout based on your individual goals & needs.


Today’s schedule

12n – All Levels CrossFit w Lis

Workout of the Day (WOD)

Football WOD!
In any order: 50 sledge hammer strikes
50 tire flips
40′ seated sled drag (arms only)
40′ sled drag legs
40′ prowler push
5 shuttle runs

“Hotshots 19”
A hero WOD dedicated to the 19 members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ
Six rounds for time of:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters

And coming tomorrow…

A. Front Squat: 4-4-4-4 work-ups*
B. Clean & Jerk: skillwork or 15min to heavy triple
C. 12 min to find max height box jump

*This month our strength program features “work-ups” where each set should be heavier than the last (ex. 135-165-185-205).

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