TUES 08.28.18

Run Damon, Run!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. AMRAP 20
200m Run
20/15 Cal Row

B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats

Post rounds and reps for part A and time part B. Ex 7+201 Rx, 3:48 Rx

And coming tomorrow…

A. 12 Min EMOM
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)

B. 4 Rounds [18min cap]
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
10 Box Jumps (24/20)

Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx

CFM Upcoming Events

Wednesday, August 29nd: Gentle Yoga with Wil Milne! Join Wil as he highlights a series of gentle stretches to be performed during a lunch/work break to offset the aches and pains from working at a desk or sitting for prolonged hours. This class will be capped at 14.

**$10 for CFM Members and $20 for non-members**

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