Today’s schedule
5a: All Levels CrossFit: Shawn
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- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Ellen
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Cleans
E2MOM 12
Pause Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Clean (position 2)
3-3-2-1
Add weight each set
B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)(Rx+185/125)
7 Box Jumps (30/24)
Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 175#, 6+5 Rx+
And coming tomorrow…
A. AMRAP 20
500m Row
400m Run
15 Deadlifts (225/155)(Rx+ 275/185)
B. Push Press
4-4-4-4
Post rounds and reps for the AMRAP and load for press. Ex: 4+433 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, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we’ll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!
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.
