THUR 11.04.21

Priscila showing single leg variation for pike handstand hold

CFM Upcoming Events

Thursday, November 18th 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, November 19th Casino Night Lights 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday 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. Nate

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#)

B. EMOM 10:
Couch Stretch R
Couch Stretch L
Thread the Needle :30 R / :30 L
Scorpion :30 R / :30 L
Foam Roll/Mobility Sack Low Back

Post rounds and reps for Nate. Ex: 14+2 Rx

And coming tomorrow…

A. EMOM 18:
6 Sets for Load:

Min 1: 2 Push Jerks + 1 Split Jerk
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 6:
Min 1: 12 DB Bench Presses
Min 2: 12 DB Bent Over Rows

Post load for jerk complex and fewest calories on row. Ex: 235#, 15

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