TUES 12.09.14 “Grace”

Monica quite like a ninja

Monica quite like a ninja

December Save the Dates

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. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
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. Grace
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post ime for Grace and time for 1st 500m row + total burpees completed.
Example: 2:10 Rx, 1:48, 8 burpees

And coming tomorrow…

A. Max Distance Handstand Walk

B. 20 minutes As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

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