Dunk Truck at CFM
Tuesday from 3:30-7pm the Dunk Truck will be at CFM for body composition testing.
You may sign up here to reserve your spot.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (30/24”) (step downs only)
9 Sumo Deadlift High Pulls (32/24 kg)
Post load and reps for Squat and rounds+reps for WOD. Ex: 195# 7 reps, 8+7 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
60 Kettlebell Swings (24/16)
50 AbMat Situps
1 mile run
Post max load and reps for Pullups and time to complete WOD. Ex: 58# 7 reps, 12:35 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.