MON 09.10.18

Damon pushing through the Sandbag Runs during 31 Heroes.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. A. Thruster (from the ground)

B. For Time [18min cap]
1000m Run
1000m Row

Post heaviest set of 2 and time for WOD. Ex 235#, 9:22 Rx

And coming tomorrow…

A. EMOM 20
Min 1: 16 Walking Lunges
Min 2: 10 Pull Ups

B. Bench Press

Post heaviest set of 3 bench press. Ex 265#

CFM Upcoming Events

Tuesday, September 11th: Smoothie Night with Mike!
Friday, September 14th: Lurong Championship Team Meeting at 7:30
Monday, September 17th: Lurong Championship Challenge begins!

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