6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: Work up to a heavy single at 90% 1 RM
B. High Hang Squat Clean: Heavy single
C. Squat Clean: Heavy single
Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#
And coming tomorrow…
A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.
B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run
All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 L3.
CFM Upcoming Events
Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!