MON 10.24.16


Upcoming CFM Events

Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room.
Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm.
Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Squat Snatch: Every 2 minutes complete the following sets:
1 set of 3 reps at 60% 1 RM Snatch
1 set of 3 reps at 65%
3 sets of 3 reps at 70%

B. 4 Minute AMRAP
Power Snatch (m = 75/65/45, w = 55/45/35)

C. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post for snatch and total reps for the WOD (60 reps/round) or **L1/L2/L3+ = 21-15-9 (90 reps/round).
Ex: 140#, 81 L2+

And coming tomorrow…TUESDAY

“Championship Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

Leave a Comment

Scroll to Top