THUR 09.23.21 Bring-A-Friend Day!!

#tbt Stronger together. Coach Damon circling the class up for a Partner WOD!

CFM Upcoming Events

Thursday, September 23rd 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, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

Bring-A-Friend Day!
Partner WOD
AMRAP 20

20 Bear Hug Squats (20/15)*
10 Burpees (Partner Bear Hugs Slamball)
25/20 Cal Row
10 Slam Balls Over Target (20/15)* at 7/6ft

*(Rx+ 30/20)

1 partner working at a time. All reps are team total. Partition the rounds and reps anyway. While 1 partner is doing burpees the other partner must bear hug the slamball.

Post rounds and reps for the WOD. Ex: 6+48 Rx

And coming tomorrow…

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:

5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275

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