THUR 09.15.16

Coach Stacy
Coach Stacy

Upcoming CFM Events

Wednesday, Sept 14th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November on Tuesday 11/15. Sign up here!
Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Power Clean: 5 sets of 3 reps (singles) at 75% of 1RM. 1 set (E3MOM) every three minutes on a running clock.

B. 4 Rounds [12 Minute Time Cap]
12/8 Cal Row
10 Kettlebell Swings (32/24 kg)
50 Mountain Climbers (R+L=1)

Post load for clean and time for the WOD. Ex: 235#, 9:30 Rx

And coming tomorrow…

A. Overhead Squat: In 12 minutes work up to a 3 rep max.

B. 21-15-9 [18 Minute Time Cap]
Overhead Squat (m = 45/75/95, w = 35/55/65)
Handstand Pushups**
400m Run each round

Post load for OHS and time for the WOD. Ex: 185#, 15:40 L3

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