Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: Weightlifting- Anthony
8:30p: Star Wars: Last Jedi Premiere!!
Workout of the Day (WOD):
A. Squat Clean: 5 sets of 2 reps at 75%.
B. For Time [20 Minute Time Cap]
50-40-30-20-10 Medicine ball cleans (20/14)
5-4-3-2-1 Rope Climbs**
**Athletes must wear long socks or pants to protect shins to climb the rope.
Post load for clean and time for the WOD. Ex: 235#, 14:10 Rx.
And coming tomorrow…
A. Power Box Jumps: 3-3-3-3 increasing height
B. 15 Minute AMRAP
15 Deadlift (155/105)
15 Deficit Pushups (2/1.5”)
15 Box jumps (24/20”)
Post box jump height and total rounds+reps for AMRAP. Ex: 39”, 4+16 Rx.
Upcoming CFM Events
Thursday, Dec 14th: Star Wars: The Last Jedi Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 8:30pm showing at Midtown Art Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.
**Save the Date!**
Friday, Dec 15th: 7-11pm CFM Holiday Party!!
Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
