MON 11.01.21

Priscila working on HS Position and creating tension in pike with Coach Hailey

CFM Upcoming Events

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!

Friday, November 19th Casino Night 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday 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. 4 Sets Each For Time:
Row 900/720m
Rest 3-4 minutes between sets

(Rx+ Bike 1600/1200m or Ski 800/600m)

B. E4MOM 12
Min 1: Plank Hold
Min 2: 100m DB Front Rack Carry (50/35#)
Min 3: 100m DB Waiter Carry + Farmer Carry
Min 4: Rest

Score fastest and slowest time for Row. Ex: 3:18, 3:24 Rx

And coming tomorrow…

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:

1 Snatch

From 9:00-18:00:
EMOM 9:
1 Clean

From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.

Post heaviest load for each lift. Ex: 185#, 265#, 425#

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