December Save the Dates
CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm.
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
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
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
Rest 1 minute between rounds
Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 12:10 Rx.
And coming tomorrow…
A. Power Snatch: In 15 minutes work up to a heavy single
B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Burpees over bar
Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.