WED 07.17.19

Priscila teaching David a chin stand as a progression toward doing a freestanding handstand.

Today’s schedule

6a: All Levels CrossFit- Mohammed
7a: All Levels CrossFit- Mohammed
8a: Open Gym- Shawn
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Ross

Workout of the Day (WOD)

For Time
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

And coming tomorrow…

A. E3MOM 15
Min 1 – 5 Back Squat (81% of 1RM)
Min 2 – Rest
Min 3 – 2 Rope Climbs

B. For Time [12min cap]
Buy In: 500m Row
Then complete rounds of…
7 Thrusters (135/95)
Slam Balls (30/20)

Post load for squat and time for the WOD. Ex: 330#, 8:10 Rx

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we’ll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

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