THUR 08.15.19


Today’s schedule

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

Workout of the Day (WOD)

A. Full Send
3 Rounds [18min cap]

50 Double Unders
5 Rope Climbs*
50 Double Unders
15 Thrusters (95/65)(Rx+135/95)

*All athletes must wear long socks or sleeves to protect their shins while climbing.

B. Banded Hip Stretches

Post time for the WOD. Ex 15:10 Rx

And coming tomorrow…

Monkey’s Paw

8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest-
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

CFM Upcoming Events

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events

Saturday, August 17th CFM Social and 31Heroes Party at New Realm Brewery!! Check out the FB event details and join us for an afternoon of drinks and hanging out with your CFM Fam! Click here for event details Donate to CFM’s 31Heroes fundrasing page through August 31st or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Thursday, August 22nd 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!

Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.

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