Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 5 Rounds For Time [30 Minute Time Cap]:
500m Row
200m KB Farmers Carry (m = 20/24/32’s w = 12/16/24’s)
50m DB Overhead Carry (R) (m = 25/35/50, w = 15/20/35)
50m DB Overhead Carry (L) (m = 25/35/50, w = 15/20/35)
Post load and reps for pullups and time to complete WOD.
Ex: 45#, 7 reps, 26:15 L3.
And coming tomorrow…
CFM Closed: Happy Thanksgiving!
Holiday Travel WOD
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees*
*Select a target 6” above your reach.
Post total reps completed. Ex: 118 Rx.
Thanksgiving Weekend Schedule
Thursday- Gym Closed. Happy Thanksgiving!
Friday- 11a: Open Gym
Saturday- 9a: Open Gym, 10a, 11a: Group Class
Sunday- 10a: Group Class, 11a: Open Gym, 12:15p: Yoga, 5p, 6p: Open Gym
