MON 10.04.21

Elisa

CFM Upcoming Events

Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. 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 Workouts at CFM!

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. Bench Press:
5 sets of 1 rep (70%)
…then
1 Set For Reps:
1:00 Max Unbroken Bench Press (75%)

B. 10 Rounds For Time: [20min cap]
3 Weighted Pull-ups (35/20#)
5 Strict Pull-ups
7 Kipping Pull-ups

At Home
A. Glute Bridge Floor Press

5 sets of 3 reps at tempo 31X1
Rest 1:30 between sets
…then
1 Set For Reps:
1:00 Max Unbroken Glute Bridge Floor Press

B. 10 Sets For Time: [20min cap]
3 DB Bent Over Row
5 DB Upright Row
7 DB Russian Swings

Post load for bench and reps and time for the WOD. Ex: 175#, 15 reps, 17:20 Rx.

And coming tomorrow…

A. Build to heavy 2 rep set of power cleans

B. AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans

At Home
A. Single Leg Power Clean

3 sets of 3/3 reps

B. AMRAP 12:
9 DB Deadlifts
6 DB Facing Burpees
3 DB Power Cleans

Score rounds for the WOD. Ex: 7+3 Rx

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