TUES 01.14.14 Pro Shop sale!

Pro Shop sale is coming!

This week we’ll be putting several Pro Shop items on sale to make room for new gear & treats! Get to the box Wednesday to check out the deals on some of the “vintage” CFM apparel & a few of our snacks.

imageCoach Cassie’s mother passed away Sunday on Cassie’s birthday. Please keep Cassie & her family in your thoughts and prayers. WE LOVE YOU CASSIE!

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Carlos
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: In 12 minutes, work up to a heavy double
B. Clean & jerk: In 12 minutes, work up to a heavy double
C. Double unders: 10 min max reps or 10 min skill work

And coming tomorrow…

A. Skill work: Rope climbs
B. For time:
21 Kettlebell Swings 70/53
21 Knees to Elbows
21 Lateral Hops*
18 Kettlebell Swings
18 Knees to Elbows
18 Lateral Hops*
15 Kettlebell Swings
15 Knees to Elbows
15 Lateral Hops*

*Jump over cone or parallette. Scaled: jump side to side. OVER AND BACK equals one rep.

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