Workout of the Day

Workout of the Day: Monday, 18-September-2023

Wear your costumes to the CFMH Halloween Party: Wednesday 10/4 at 6 PM at The Pickleball Social 1055 Conrad Sauer Dr, Houston, TX 77043

Yoga w/Jenny: Saturday 10/7 at 9:45 AM

Please reserve it like you would a regular class as it does count towards on of the monthly classes, thanks!


2 Rounds

Banded 7s (7 Banded Movements to warm-up shoulders 7 reps of each)

1 Palm up Pull-a-part

2 Diagonal pull-apart

3 opp direction of previous one

4 external rotation elbows at side palms up

5 Behind the back in a “W” tricep ext

6 Behind the neck press

7 banded pass-through


3 Rounds

10 Lunges


10 KBS

Power Snatch (10 EMOM 1 Power Snatch Start at 60% and Build to MAX)
Metcon (Time)

3 Rounds

400m Run

18 OHS 95/65

12 C2B


Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose