Workout of the Day: Monday, 09-January-2023
Announcement
Warm-up
10 Elbow Rotations
10 Push-up to Down Dog
10-30 sec hangfrom bar in Chin-upposition (supinated grip)
3 Rounds
5 Temp Front Squat
:20 sec Hollow Hold
5 Muscle Cleans
Hang Squat Clean (Set of 8 w/empty bar
then build by adding weight and reducing reps
15 min to find the 1 rep then 5 min to find the max set at 70%)
then build by adding weight and reducing reps
15 min to find the 1 rep then 5 min to find the max set at 70%)
Work up to 1 Heavy Hang Squat Clean then in 1 attempt find a set of MAX Hang Cleans with 70% of Best Hang Clean. once the bar hits the ground the set is over
Hang Squat Clean (Weight)
70% score
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
10 HSPU
12 Box Jump Overs 24/20
14 alt DB Snatch 50/35
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Test Week!
First Cycle of the New Year. What is your Fitness Goals? Do you want to get stronger? Do you want to loose weight? Do you want to get better Skills? Do you want to have a fun outlet to let off some stress? All are great goals but the goal NEEDS to be important enough to you in order for you to take the necessary steps to achieve it. Here at CFMH we are here to help guide you towards your goal. As long as you’re willing to put in the work and have some patience you can achieve the goal. Our challenge to you is to pick out 1 aspect of fitness that we do here and make it your goal to get better at it. Just 1. and give your self a good 3-4 months to achieve that goal. If you need help ask a coach to help you come up with the goal so it isn’t to easy or to difficult. Then plug away. You won’t see the results right away because these things take time Regardless of what the Commercials on TV or the Ads on Instagram said. Finding the Perserverence to stick with a fitness goal long enough to see the results has far more value than just looking better or being stronger. It builds character and integrity. That is what we want for you. To leave the Gym not just fitter but a better person. This First cycle with Start gearing you up for the Crossfit Open. Whether you participate or not it is a great time to do some fitness and get out of your comfort zone.