FRI 12.12.14

Who's making the jokes  during mobility/warmup at 7pm?

Who’s making the jokes during mobility/warmup at 7pm?

December Save the Dates

4th Quarterly Progress Checks:Sunday 12/14 make up during open gym 11am
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**

**Scale to singles 4:1 (84).

Post time for WOD. Ex 7:50 Rx.

And coming Saturday…

Partner WOD: Rep Rounds for Time
30-20-10
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m=75/95, w=55/65), Toes to Bar
30-20-10
Thruster (m=75/95, w=55/65), 200 Meter Run (each person each round)

Score time to complete WOD. Ex: 25:20 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

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