FRI 8.30.13 Wear your colors day!

By August 30, 2013 WOD No Comments

Wear your colors day!

Rock your favorite team's colors at the box today...even if you're not a college FB fan, rep your favorite NFL, soccer, hooverball, twerk, etc... team!

Holiday weekend reminders

CFM will be open for regularly scheduled classes on Saturday. Sunday there is ONLY a 12n class (no 1-2p Open Gym). Monday there is ONLY a 12n class. Check out the WODs we've got planned below...
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Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

And coming tomorrow...

Make-up Day: pick a WOD from the past week to make up OR choose a FOOTBALL-themed WOD off the board
Regular schedule:
9 & 10a- All Levels CrossFit w Lis
11a- Advanced CrossFit w Lis

SUNDAY - 12n class ONLY (w Dyer)

"Charles Bronson"
5 rounds for time:
3 deadlifts @ 80% of 1 rep max
11 box jumps 24"/20"
21 pushups

MONDAY - 12n class ONLY (w Lis)

Football WOD!
In any order:
50 sledge hammer strikes
50 tire flips
40' seated sled drag (arms only)
40' sled drag legs
40' prowler push
5 shuttle runs

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