Upcoming CFM Events
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th:Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar
Rest 5 minutes
5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)
B. 5-Way Shoulder Stretch
Hold each position 1 minute
Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.
B. “Fortitude”
30 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.
Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.
