December Save the Dates
CFM Holiday Party Friday 12/11 7-10pm
CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Brianna
7p: CFM HOLIDAY PARTY!!
Workout of the Day (WOD)
“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders
Post time for the WOD. Ex: 7:04 Rx
And coming Saturday…
“Three Strikes”
Teams of 2
30-20-10:
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m = 75/95/115, w = 55/65/80), Toes to Bar
30-20-10
Thruster (m = 75/95/115, w = 55/65/80), 200 Meter Run (each person each round)
All reps are team totals. 1 Partner working at a time. Both partners complete run together each round after Thrusters in last couplet.
Score time to complete WOD. Ex: 25:20 L3.
Click here to reserve your spot for yoga
Saturday Schedule
9:30a: Open Gym- Travis
10:30am: All Levels CrossFit- Travis
11:30am: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
