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)

Modern Muscle Mania

Every 3:00 x5

Filly Press x6/6 @RPE7-7.5

:03 Tempo on each rep

Banded Strict Pull Ups

Max Effort (6-10+ reps)

Slight pause at the top with a controlled decent, 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.

Gone, Gone! (Time)

RX

For Time:

1000m Row

800m Run

750m Row

400m Run

500m Row

200m Run

Time Cap- 20:00

Dialing back on the row slightly can help get the breathing and heart rate back down. That is where most will be able to recover.