THUR 10.07.21

Handstand practice with Priscila. Join us for the Handstand workshop Sunday 10/10!

CFM Upcoming Events

Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Workouts at CFM!

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

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- Mohammed
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)

A. Build to a heavy set of
1 Snatch Pull + 1 Hang Power Snatch

B. LANE
5 Rounds For Reps

Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.

INTERMEDIATE
5 Rounds For Reps:

Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.

BEGINNER
5 Rounds For Reps:

Max Unbroken Hang Power Snatches (65/55#)
1:00 Max Push-ups (Or Incline)
– Complete 1 Round every 4 minutes. Rest remainder of the time.

At Home
A. 3 Sets:

2 DB Snatch Pull + 2 DB Hang Power Snatch

B. 5 Rounds For Reps:
1:00 Alternating DB Snatches
1:00 Handstand Push-ups
– Rest 2:00

Score load for snatch in WOD and reps for snatch and push ups.
Ex: 145#, 42, 68 Rx

And coming tomorrow…

A. RX
4 x 4:30 Rounds For Reps:

800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

INTERMEDIATE
4 x 4:30 Rounds For Reps:

600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

BEGINNER
4 x 4:30 Rounds For Reps:

500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds

B. 2 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#) (R+L=1)
:30 Hollow Hold
30 Russian Twist (20/14#) (R+L=1)

At Home
B. 4 Sets:

:30 Hollow Hold
20 DB Russian Twist

Post total reps of double unders completed. Ex: 223 Rx

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