>CFM Holiday Party!!
7-10pm. Come by tonight!Suds with your buds. Be there!Click here to RSVP and for details.
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
7p: Holiday Party!!
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max
B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)
Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.
And coming Saturday…
Partner WOD: 5 minute AMRAPs
10 Pullups
10 Hand Release Pushups
10 Power Snatch (75/55)
Rest 1 minute and repeat twice.
Score total reps completed in WOD. Ex: 390 Rx.
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
