WORKOUT OF THE DAY

nutrition challenge

TUES 11.25.14 “PT” Re-test

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"PT" results from 10/28

“PT” results from 10/28

Dunk Truck at CFM

Today from 3:30-7pm the Dunk Truck will be at CFM for body composition testing.
You may sign up here to reserve your spot. This is a great opportunity to get measured and set healthy eat habits through the holidays. We’ll look to have the Dunk Truck return in March for our Spring Nutrition Challenge.

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 58# 7 reps, 12:35 Rx

And coming tomorrow…

A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single

B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute

Post load for each lift and total Double Unders for EMOM. Ex: 225#, 205#, 275#, 184 Rx.

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.