THUR 06.27.19

Sign up for our inversion workshop this Sunday! Take some time to get better at your balance and handstands!!

Today’s schedule

5a: All Levels CrossFit: Damon
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

For Time [25min cap]
800m Run
27 Slam Balls (30/20)
21 Russian Twists
18 Slam Ball Box Step Up (each leg)
600m Run
21 Slam Balls
18 Russian Twists
15 Slam Ball Box Step Up
400m Run
18 Slam Balls
15 Russian Twists
12 Slam Ball Box Step Up
200m Run

Post time for WOD. Ex: 21:40 Rx

And coming tomorrow…

A. E2MOM 8
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

B. For Time
Kettlebell Swings (53/35)
15 Pull Ups
30 Double Unders
-Immediately into-
Kettlebell Swings (53/35)
15 Handstand Push Ups
30 Double Unders

Post load for cluster and time for the WOD. Example 250#, 13:10 Rx

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

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