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

Increase pace ever new minute. (50-70-80%)

Mobility

10/10 Shoulder CARs

Specific

2 Sets:

10-15 Banded Face Pull (purple band)

5-8 Inch Worm + Push Up

10-12 Alt. Lateral Squats

:30 Chinese Plank

EMOM (AMRAP – Reps)

EMOM x12

Min 1: 6-8 Kip Swings (or 3-5 hips to bar)

Min 2: 1-3 “Banded” Bar Muscle Up or 3-5 Bar Muscle Ups

Min 3: Rest

Advanced athletes work on cleaning up the BMU’s or stringing larger sets together.

Try to catch as high and locked out as possible.

Running Out of Time (Time)

RX

3 Rounds

20/16 Cal Echo Bike

10/5 BMU’s

25 Wallballs (20/14)

Intermediate

3 Rounds

15/12 Cal Bike

12 C2B or 5/3 BMU’s

25 Wallballs (20/14)

Scaled

3 Rounds

12/10 Cal Bike

15 Ring Rows or 10 Banded Pull Ups

20 Wallballs (light Medball)

Time Cap- 15:00