Thursday

The beauty of Crossfit is that we all go through the same battle with each work out we do together…And that is beautiful because it brings us closer…This is why I believe Crossfit is so successful because it brings people together through W.O.D. and builds an amazing community!! With that being said….

OCTOBER MILFORD MAYHEM!!! CFM’s epic team event will be held October 18-19th 2014!! Two days of battle with some new toys, killer wods and lots of fun!! We will be adding Masters and scaled team divisions this year!! So get your teams of four: two guys and two girls and get it done!!! Looking to put some great prize packages together too, thanks to Nutriforce and Pure Pharma and Atlas Wrist Wraps and some other awesome vendors!!

This event will be capped so register soon. $300 per team. Registration goes live on August 1st!!

So as a coach as I challenge you guys to make a team and get registered ASAP. Get out of your comfort zone, make some new friends, and have some fun. I can promise you that competitions are an awesome time. Don’t stress..just go in with a clear mind and a great attitude.

Smile..Breathe..Move

-Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
Back ext x 15
Tempo push up x15
KB Press x 7/side
Double unders x20

FITNESS-
A. RDL to below knee @ 23×1 x 5 reps x 3 sets

B. 3 sets:
10 bench press – must be TnG
400m row @ 90% effort
rest 90 seconds bt. sets

C. 3 sets:
amrap strict pull ups
400m run @ 90% effort
rest 90 sec. bt. sets

D. For max calories on AD or ski erg x 3 sets
20 sec. sprint
40 sec. rest

PERFORMANCE-
A. RDL to below knee @ 23×1 x 5 reps x 3 sets

B. 3 sets:
10 bench press – must be TnG
400m row @ 90% effort
rest 90 seconds bt. sets

C. 3 sets:
amrap strict pull ups
400m run @ 90% effort
rest 90 sec. bt. sets

D. For max calories on AD or ski erg x 3 sets
20 sec. sprint
40 sec. rest




Leave a Reply

Your email address will not be published. Required fields are marked *