Announcements

CFM Swag

Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂

http://crossfitmodernapparel.com

October Breathwork and Stretch dates are here!

Deep Stretch @7pm on Wednesday 10/16

Breathwork @9am on Sunday 10/20

Deep Stretch @7pm on Wednesday 10/30

CrossFit Modern – CrossFit

Warm Up (No Measure)

General

Bike or Row

2 Sets:

:20 @Sprint

1:40 @Recover

Mobility

Couch Stretch (:45)

Elevated Pigeon “Bench” (:45)

Ankle Distraction (:45)

2 Sets:

10-12 Banded Rows

:20 Hollow Hold

10-12 Banded Good Mornings

7-10 Close Grip Bench Press

Modern Pump Sundays (3 Rounds for weight)

Every 3:30x 6

A1) Close Grip Bench Press x2-4 reps (:03 down, :02 pause)

A2) Alt. Gorilla Row x12 reps (:02 pause at top)

RPE 9-9.5

The bench this week should be HEAVY because the reps have decreased again.Still honor the tempo.

Gorilla Rows weight needs to increase from last week.

Good Day (4 Rounds for time)

RX/Intermediate

4 Rounds

3:00 on/ 2:00 Rest

20 Cal Row

15 Sit Ups

10 Burpees Over Rower

Scaled

4 Rounds

3:00 on/ 2:00 Rest

14 Cal Row

10 Sit Ups

7 Burpees

These are hard effort sprints! You have almost the same amount of time you had to work to recover.