MON 09.27.21

Coach Hailey

CFM Upcoming Events

Thursday, September 30th Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly workout. We’ll be doing kettlebell swings and up-downs and farmer’s carry. 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, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be tacking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

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. Push Press
On a 6:00 min clock build to a heavy set of 3 Push Press
70-75% 1 RM. This is not a 3 rep max.

B. For Time: [17min cap]
50-30-20
Thrusters (45/35) (Rx+ 65/45#)
30-20-10*
Pull-ups

*(Rx+ 50-30-20 reps)

Scaled
For Time:

30-20-10
DB Thrusters (15/10#)
Upright Ring Pulldown

At Home
A. Seated DB Z-Press

3 sets of 3 reps at tempo 31X1
Rest 1 minute between sets

B. For Time: [17min cap]
50-30-20
Bowtie Thrusters (50/35)
30-20-10
DB Upright Row (50’s/35’s)

Post load for push press and time for the WOD. Ex: 175#, 12:20 Rx.

And coming tomorrow…

A. 5 Rounds For Time: [23min cap]
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m
– Athletes that can row with a stroke rate below 25 strokes/minute (s/m) will minimize the number of double unders each round.
-Typically 1 stroke = 10 m for men, and 1 stroke = 7 m for women so the average round will be 50 strokes and 100 double unders.

Intermediate
– After each row, perform 1 double under for each row pull taken to complete 500/350m

Scaled
5 Rounds For Time:

350/200m Row
– After each row, perform 2 singles or 1 speed step for each row pull taken to complete 350/200m

B. Accumulate
2:00 L-Sit Hold
50 V-ups

At Home
A. 2 Rounds For Time:

25 DB Power Cleans (50’s/35’s)
25 DB Thrusters (50’s/35’s)
25 Mountain Climbers (R+L=1)
– Every minute on the minute including the start, perform 25 Double Unders or Single Unders.

Score time for the WOD. Ex: 18:12 Rx

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