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

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Warm-up (No Measure)

General

3:00 Bike, Row, or Run

2-3 Sets:

1:00 Thoracic Mobility (bench)

10-12 Banded Pass Throughs

5/5 Banded Single Arm Cuban Press

10/10 Mini Band Side Step

10/10 Monster Walk (fwd/back)

8-10 Mini Band Glute Bridge (Pause @top)

Modern Muscle Mania

Every 3:00 x4

Filly Press x6/6

:03 Tempo on each rep

Banded Strict Pull Ups

Max Effort (6-10+ reps)

Slight pause at the top with a controlled descent, followed by a slight pause at the bottom.

On these we are going for a crazy LAT PUMP! Everyone should use a band to keep the volume and tempo, this is how we build size.

Kill Bill (Time)

RX

6 Rounds for Time

50 Double Under

5 Clean and Jerks 135/95lb

5/3 Bar Muscle Up

Intermediate

6 Rounds for Time

35 Double Under

5 Clean and Jerks 95/65lb

3/1 Bar Muscle Up or 12 Pull Ups

Scaled

6 Rounds for Time

50 Single Unders

5 Hang Clean and Jerks @light

7-10 Ring Row or Banded Pull Up