WED 01.29.14 Snow Day! (limited schedule)

By January 28, 2014 Uncategorized No Comments

CFMs morning classes are cancelled again tomorrow! Join us for Open Gym on Thurs 11a-1p & 4-9p.



CFM is closed for AM classes today

Due to safety concerns for our students & staff, we're closed for Tues night & Wed AM classes. CFM will reopen for the Wed 12n class.
IF ROAD CONDITIONS ARE STILL POOR, PLEASE DON'T DRIVE TO THE BOX!
We'll reopen for the noon class, since so many CFMers live nearby & still want to get their workout in, but we encourage you to strap on the snow boots & walk to the box instead of driving, until roads are safe again.
See you soon!

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Today's schedule

12n: All Levels CrossFit- Amy
1:45p: College Intro Session- Lis & Jason
4-9p: Open Gym (4-7p w Lis, 7-9p w Raul)

Workout of the Day (WOD) - QUARTERLY PROGRESS CHECKS WOD #3

A. Pull up: Work up to a 1-rep max weighted pull up OR do 3x5 pull up negatives
B. For time... LEADERBOARD WOD!: Row 250m
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
Row 250m

And coming tomorrow... QUARTERLY PROGRESS CHECKS WOD #4

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
20 burpees


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