WED 11.03.21

Liza

CFM Upcoming Events

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!

Friday, November 19th Casino Night Lights 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
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)

A. 5 Sets For Load:
5 Tempo Strict Press @ 2020
– Two second negative, no pause at the bottom, two second press, no pause at the top
– Increase weight across all sets.
– Complete 1 set every 2 mintues

B. For Time: [15min cap]
120 Air Squats*
50 V-ups
90 Air Squats*
40 V-ups
60 Air Squats*
30 V-ups

*Rx+ (150-120-90 reps)

Post load for press and time for the WOD. Ex: 145#, 12:49 Rx+

And coming tomorrow…

A. Nate
AMRAP 20:

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#)

B. EMOM 10:
Couch Stretch R
Couch Stretch L
Thread the Needle :30 R / :30 L
Scorpion :30 R / :30 L
Foam Roll/Mobility Sack Low Back

Post rounds and reps for Nate. Ex: 14+2 Rx

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