THUR 12.10.15 Baseline

December Save the Dates

CFM Holiday Party Friday 12/11 7-10pm
CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am

Sarah keep a plank on ring pushups and buidling shoulder stability and strength towards strict ring dips

Sarah keep a plank on ring pushups and buidling shoulder stability and strength towards strict ring dips

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Tom
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand Release Pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx

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