MON 09.20.21

Coach Damon getting scores and we can imagine him giving some sage post WOD words to the then new CrossFit athlete now turned CFM Coach Hailey!

Covid Precauions Update

All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.

CFM Upcoming Events

Thursday, September 23rd 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!

Come get upside and advance your handstand skills!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
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. In 12 minutes work up to a heavy snatch complex
1 Snatch Pull + 1 Hang Power Snatch

B. 3 Rounds For Time: [12min cap]
15/11 Cal Row (Rx+ 30/20 Cal Airdyne)
12 Power Snatches (75/55) (Rx+ 95/65)*
9 Burpees

*No dropping barbells for all athletes.

At Home
A. In 12 minutes work up to a heavy snatch complex

1 Double DB Snatch Pull + 2 Double DB Hang Power Snatch

B. 3 Rounds For Time:
200m Run
18 Alternating DB Power Snatches (50/35)
9 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 165#, 7:38 Rx.

And coming tomorrow…

A. EMOM 12:
Minute 1: 5 Box Step-offs
Minute 2: 5 Box Jumps For Height
Minute 3: 5 Box Jumps From Seated

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)*
50 Double Unders
25 Weighted Step-ups (24/20”) (50’s/35’s)*
50 Double Unders

*(Rx+ 53’s/35’s Kettlebells)

At Home
A. EMOM 12:

Minute 1: 5 Drop Squats
Minute 2: 5 Broad Jump for Distance
Minute 3: 5 Kneel Jump

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)
50 Double Unders
25 Weighted Lunge Steps (50’s/35’s)
50 Double Unders

Post load time for the WOD. Ex: 11:40 Rx

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