** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Freedom Sauce”
L3
3 Minute AMRAP
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Minute AMRAP
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Minute AMRAP
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Minute AMRAP
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row
Post score = total calories after all 4 rounds. Ex: 52 L3.
And coming tomorrow…
A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.
B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/125, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds
Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.
