Workout of the Day (WOD)
A. EMOM 15
Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)
Min 2: 15/12 Cal Row
Min 3: Rest
B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest
Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees
All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.
Post time for the WOD. Example: 16:48 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
3 Sets (2 minutes work: 1 minute rest)
Station 1: 30/24 Cal Row
Station 2: 90 Double Unders
Station 3: 15 Burpee Box Jump Overs (24/20)
Station 4: 15 Chest to Bar Pull Ups*
*Rx+=10 Bar Muscle Ups
Score the fewest reps completed for each movement.
Ex: 30, 90, 15, 10 Rx+
Sunday Schedule
9a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
