THUR 10.14.21


CFM Upcoming Events

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

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

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- 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)

A. Chelsea
EMOM 30:

5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

EMOM 30:

3 Pull-ups
7 Push-ups
11 Squats

EMOM 30:

5 Ring Rows
5 Push-ups
7 Squats

B. For Quality
10 ATY Drills
1:00 Doorway Pec-Stretch / Side
10 ATY Drills
1:00 Pigeon Stretch / Side
10 ATY Drills

Score rounds complete on the minute and total rounds complete in 30 minutes.
Ex: 20+23, 25+12 Rx

And coming tomorrow…

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:

2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

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