Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Core Complex
5 sets increasing weight
Hang Power Clean + Power Clean
15 sec L-Hang (after each complex)
B. Don’t Forget the Jerk
AMRAP 6
1 Clean & Jerks (155/105)
2 Front Rack Lunges (155/105)
3 Clean & Jerks
4 Front Rack Lunges
5 Clean & Jerks
6 Front Rack Lunges
…continue pattern until cap
Post heaviest weight for complex and rounds+reps completed during WOD. Ex 205#, 6+2 Rx
And coming tomorrow…
For Time
21-18-15-12-9
Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)
Post time to complete WOD. Ex: 19:47 Rx
CFM Upcoming Events
Wednesday, December 18th: Skill Workshop with Coach Mike. Come and start getting prepared for the 2019 Open! Workshop will take place at 6:30p and run for 1 hour.
