THUR 09.22.16 Bring-A-Friend Day!!

"When the rowing gets tough, the tough keep rowing."   Coach Peach finishing the last leg on the team row WOD.
“When the rowing gets tough, the tough keep rowing.”
Coach Peach finishing the last leg on the team row WOD.

Upcoming CFM Events

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.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

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
8:15p: Partner Yoga!!- Jackie
Today we have a special Partner Yoga class that will feature partner balance poses and partner assisted stretches & massage. Members click here to reserve or guests email us to reserve your spot.

Workout of the Day (WOD):

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler

Post time for the WOD. Ex: 28:30 Rx

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

Leave a Comment

Scroll to Top