THUR 05.11.17

Keeping a plank through the ring row.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. 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

B. “Ticket to Ride” [25 Minute Time Cap]
3 Rounds of Run* + 10 Sledgehammers (10#)
500m Row
2 Rounds of Run* + 10 Sledgehammers (10#)
500m Row
1 Round of Run* + 10 Sledgehammers (10#)
500m Row

L1 = 200m
L2 = 300m
L3 = 400m

Post time for WOD. Ex: 21:10 L3

And coming tomorrow…

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. 17 Minute AMRAP:
40 Speed Step (R+L=1)
17 Power Snatches (m = 35/55/75, w = 15/35/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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