WED 01.23.19 Mobility Night

Damon and Carey

CFM Upcoming Events

Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)

Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: 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!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

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- Patrick
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: Mobility Night- Dr. Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. For Time [15min cap]
2 Rounds

6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps

Post load for snatch and time for WOD. Ex: 170#, 11:34 Rx.

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD

30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

Post time for the WOD. Ex: 12:30 Rx.

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