TUES 09.20.16 “Championship Complex”

"Deadshot never misses."  D-ball Deadshot. Aka, slam ball ground to 12ft target.
“Deadshot never misses.”
D-ball Deadshot. Aka, slam ball ground to 12ft target.

Upcoming CFM Events

Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Championship Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow…

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. 15 Minute AMRAP:
55 Power Snatches (m = 45/75/95, w = 35/55/65)
55 Pull-ups
55 Cal Row
55 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 178 Rx.

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