MON 10.08.18

Awesome job on your first classes this weekend Coach Damon! CFM is so lucky to have you on the team!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Michael
7:30p: All Levels CrossFit- Michael
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bent Over Barbell Rows (supine grip)

Kettlebell Swings (53/35)
100m Double KB Farmer Carry each round (53/35’s)

Post heaviest load and rounds + reps completed during WOD. Ex 135#, 5+11 Rx

And coming tomorrow…

A. Lurong WOD 4

1 Clean & Jerks (155/105)
2 Weighted Lunges (155/105)
3 Clean & Jerks
4 Weighted Lunges
5 Clean & Jerks
6 Weighted Lunges
7 Clean & Jerks
8 Weighted Lunges
9 Clean & Jerks
10 Weighted Lunges
…continue pattern until cap

Post rounds, reps and level completed. Ex 5+6 L3

CFM Upcoming Events

Wednesday, October 10th at 6:30p: Down to the Core with Coach Bri and Erica. Come learn how to properly breathe and use your entire core during this hour workshop!

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