MON 10.11.21

Neerja

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM!

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

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. EMOM 6:
1 Hang Squat Clean
Increasing weight each set

B. 8 Rounds For Reps:
:20 Muscle-ups*
– Rest :10
:20 Clean & Jerks (135/95#)
– Rest :10

*Scale to muscle-up transition to focus on skill development

At Home
A. EMOM 6:

2 DB Hang Squat Cleans
Increase weight if possible

B. 8 Rounds For Reps:
:20 DB Burpee + Power Clean
– Rest :10
:20 DB Push Jerk
– Rest :10

Post total reps for each movement. Ex: 25, 42 Rx.

And coming tomorrow…

A. For Time: [22min cap]
Rx

20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000/1600m

Intermediate
15 Wall Balls (14/10#)
– Row until you accumulate 1600/1200m

Beginner
10 Wall Balls (10/8#)
– Row until you accumulate 1200/900m

B. 3 Sets For Quality:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

At Home
A. For Time: [22min cap]

500 Double Unders
– Every minute on the minute perform 7 DB squats

Score time for the WOD. Ex: 10:20 Rx

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