FRI 12.16.16 Holiday Party Tonight!!


Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch (1 sec pause 1 inch below knee)

B. 15 Minute AMRAP
12 Box Jumps (m = 20/24/30, w = 16/20/24)
9 Power Snatch (m = 65/95/115, w = 45/65/85)
6 Chest to Bar Pullups (L2/L3+ = Bar Muscle Ups)

Post load for Snatch and total rounds+reps for AMRAP. Ex: 145#, 4+16 L3.

And coming Saturday…

Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

Saturday Schedule

10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule:

9-11a: Weightlifting Workshop All Levels CrossFit- Anthony
11a: “Gift of Health” Benefit WOD Heats at 11:20a and 11:40a
12:15p: Yoga- Alexis Story. Click here to reserve

Upcoming CFM Events

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, Dec 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Join us for this Charity WOD on Sunday 12/18 at 11am.
Join us for this Charity WOD on Sunday 12/18 at 11am.

Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.

Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

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