31Heroes WOD
Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout and contact us with which heat you’ll be in.
Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021
31Heroes Hosted by CFM
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)
At Home
4 Rounds [16min cap]
8 Candlestick Roll to Standing
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
And coming tomorrow…
A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing
B. AMRAP 16
200m Run
20 KB Goblet Hold Reverse Lunges (53/35)(Rx+70/53)
20 Straight Leg Med Ball Sit Ups (20/14)(Rx+GHDSU)
At Home
B. AMRAP 16
200m Run
20 DB Goblet Hold Reverse Lunges (50/35)(Rx+70/50)
20 Straight Leg Weighted Sit Ups (35/25)(Rx+50/35)
Post rounds for the AMRAP. Ex: 6+20 Rx
