WED 10.27.21

Adam R

CFM Upcoming Events

Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: Fran Variant >^)

Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and BeyoncĂ©. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!

There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!

Thursday, November 18th 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!

Saturday, November 20th CFM Weightlifting Meet.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:

Max Strict Presses (95/65#) (Rx+ 115/75#)
– Each time you break, perform 50 double unders

– Rest 4:00

From 12:00-20:00
AMRAP 8:

Max Hang Power Cleans (155/105#) (Rx+ 205/145#)
– Each time you break, perform 30 squats

Score reps of press and clean in each AMRAP.
Ex: 43, 58 Rx

And coming tomorrow…

A. 9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1

B. 2 Sets For Quality:
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm

Score weight for each of 4 singles and total of singles.
Ex: 235, 245, 260, 275 = 1015 Rx

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