THURS 01.30.14 Modified schedule again… & lulu shop night tonight!

By January 29, 2014 Uncategorized No Comments

CFM morning classes are cancelled again Thurs! Join us for Open Gym on 11a-1p & 4-9p. And don't forget YOGA at 8:15p!



CFM social tonight!

Join your fellow CFMers for a special shop night tonight at lululemon howell mill from 6:30-7:30p. For that hour only, they're extending special discounts to CFM members. A few rules - you can only shop for yourself & the special discount is good only for CFM members & only tomorrow night from 6:30-7:30.
Afterward, head back to the box for yoga with Samantha at 8:15 or join us as we walk from lululemon over to Ormsby's for some dinner & games (I challenge you to a game of shuffleboard!).

FranPrelim_CFM-14THROWBACK THURSDAY! Levy doing pull ups during the Summer 2012 Fran Challenge. Enjoy today's pull ups in the workout!

Today's schedule

11a-1p: Open Gym- Kelly
4p-9p: Open Gym- Lis (4-7) & Carlos (7-9)
8:15p: Yoga- Samantha

Workout of the Day (WOD) - QUARTERLY PROGRESS CHECKS WOD #4

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

And coming tomorrow... QUARTERLY PROGRESS CHECKS WOD #5

CrossFit Total:
Find your 1-rep max of - Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.


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