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

3:00 Bike, Row, or Run

Mobility

1:00 @each

Sagittarius Stretch

Pigeon Stretch

Specific

2 Sets:

6 Alt. Mini Band Hip Flexor March Holds

12 Mini Band Glute Bridges

12 Alt. Plank Shoulder Taps

3-6 Push Up + Down Dog

Pump Up The Jam (Time)

Every 3:00 x 7

A1) Tempo BB RDLs x8

A2) Alt. Dumbbell Bench Press x12

RPE 8.5-9, We are decreasing the reps but increase the weight on the bench press (5-10lbs heavier than last week) . Again stay at the same weight across all 5 sets for this movement.

On RDLs, build over the 5 sets. The weight you finish with is what you will start with next week.

Tour De Modern (Time)

For Time (20:00)

Max Calories Echo Bike

Switch Every 20/15 Cals

Teams of 2

This week is going to be a lot tougher. The goal is to find a challenging pace that is repeatable the entire workout. You do not want to burn out in the first 8-10 minutes.

Try to keep the same partners as last week!