THUR 08.10.17

Shannon at the top position of a pike handstand pushups (HSPU).

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 7 Rounds For Time [14 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
10 AbMat Situps w/ Medball (20/14)

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.

And coming tomorrow…

A. Hang Power Clean: 7 sets of 1 rep.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
300m Run
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

CFM Upcoming Events

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember


Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

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