MON 10.25.21

Coach Mike working hip and ankle mobility on a tall box

CFM Upcoming Events

Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: TBA

Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and BeyoncĂ©. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!

There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!

Thursday, November 18th 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!

Saturday, November 20th CFM Weightlifting Meet.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
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 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows

B. 4 Rounds For Time: [13min cap]
18 Stationary Overhead Lunge (95/65#)
25 V-Ups

*(Rx+ 135/95# and 25 GHD Sit Ups)

Post fewest reps for the EMOM and heaviest load. Score time for the WOD.
Ex: 3, 12 @ 135#, 8:40 Rx

And coming tomorrow…

A. 3 Sets For Load:
10 Front Squats
– Rest 1:30 between sets

B. 3 Rounds For Time: [20min cap]
800m Run
50 Deadlifts (75/55#) (Rx+ 95/65#)

Score load for squats and time for the WOD. Ex: 185#, 18:01 Rx

Leave a Comment