TUES 08.20.19

BK

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Stretch & Mobility- Michael
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

For Time [21min cap]
10 Deadlifts (225/175) (Rx+315/225)
20 Handstand Push Ups
30 Burpees Over the Bar
40 Box Jumps (24/20)
50 DB Snatches (50/35)
40 Box Jumps
30 Burpees Over the Bar
20 Handstand Push Ups
10 Deadlifts

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

Brittany WODs a Marathon
Partner WOD
4 Rounds (60 sec work: 10 sec transition)
Min 1 – 7m Shuttle Sprint Relay
Min 2 – 16 DB Box Step Ups (50/35)(24/20)
Min 3 – 10/7 Calorie Ski Relay
Min 4 – 24 Russian Kettlebell Swings (70/53)
Min 5 – 10/7 Calorie Bike Relay
Min 6 – 30 Sit Ups
Min 7 – 10/7 Calorie Row Relay

[32:40min Total Time]

Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx

CFM Upcoming Events

Thursday, August 22nd 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!

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