MON 10.31.16 Happy Halloween!

Squat mobility circle
Squat mobility circle

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. Back Squat: 3 sets of 5 reps at 80%. Max reps on 3rd set.

B. 15 Minute AMRAP
3 Rounds of
500m Row
12 Burpees
21 Box Jumps (24/20”)
Then..
AMRAP Pullups (Rx+ = Ring Muscle Ups)

Post load and reps for squat and Rounds + Reps for AMRAP.
Ex: 285#, 7 reps, 3+12 Rx+

And coming tomorrow…TUESDAY

“Bouncy House”

4 Minute AMRAP
**3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row

**Rounds must be completed unbroken. Every time the bar is dropped or set down, the athlete must complete 5 burpees before continuing. Only after the 6th Jerk each round may the bar be set down.
L1 (m = 65-75-85, w = 45-55-65)
L2 (m = 75-95-115, w = 55-65-85)

Post total calories for AMRAPs. Ex: 122 L3

Upcoming CFM Events

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!

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