Thursday, October 25th, 2012

Workout of the Day

In 20min:
Press 3/50% 3/60% 3/70% 3/80% 3+/90%
Then After 5min Rest…
3 rounds for time of:
Row 1000m
15 Supine Extended Bench press (45/33lbs)
25 Back extensions

CFCM’s Super Awesome Pumpkin Carving/Super Scary (but not too scary) Movie Night Extravaganza!

Halloween Costume WOD (Schedule Change)
Wednesday, October 31st we will be having a special 6pm costume WOD so come prepared in costume. Also we will be canceling the 7pm class to allow everyone to enjoy the rest of their Halloween night. Be safe!

Seminar Series
This Saturday, October 27th we are having our Pull Ups/Gymnastics Clinic at 1pm. Spots are filling up fast so sign up online HERE!

Welcome to our new Onboarders who graduated today. Glad to have you!

CrossFit Laugh

Competitor Program
Speed, Agility, and Quickness
(15mins.)
100 Double Unders
Star Drill (Sprint, Back
Peddle, Shuffle)
Bag Weave
Med Ball Lateral
Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball
Catch

Olympic Lift Training
(30-40mins.)
Snatch warm up
Clean & Jerk warm up

Resistance Training (30mins.)
Press
3/70% 3/80% 3+/90%

Gymnastics (10-15mins.)
5 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec
-Hand Stand Push Up 3-6-9-6-3
-Wide Grip Pull Up
-Ring Pull Up 4-8-12-8-4
-Ring Push ups (Fit Up)
4-8-12-4
Butterfly Pull Ups
5-10-15-10-5
Dips 4-8-12-8-4
-Ring Bubaca’s & Skin the
cat 4×5+5

Cool Down (10-15mins.)
-Static Stretching