WED 07.20.16 Watch the CrossFit Games!

Paul
Paul

Upcoming CFM Events

Tuesday-Sunday, July 19-24th: Reebox CrossFit Games Viewing. Click here for details on watching the games this weekend!
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Brianna

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean) complex of:
1 Clean + 1 Front Squat

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 L2

And coming tomorrow…

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#