MON 08.19.13 Bring A Friend Days this week!

Bring-A-Friend Days:

This Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you’ve been jabbering on to about CrossFit… BRING EM ALL to any class later this week on Thurs, Fri or Sat*. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at to save your friend’s space!
*The Sat 11a WOD is now an Advanced/Intermediate class. Friends & guests are welcome to join this session IF they have prior CrossFit experience.

Schedule changes start today!

Reminder on the schedule changes starting today:
BEGINNER classes will continue on Mondays at 8p with Lis, on Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
TUESDAY 8p will now become an Advanced* class.
WEDNESDAY 8p will now become Open Gym with Raul.
SATURDAY’S schedule will now be: 9a Beginner/Intermediate, 10a All Levels, 11a Intermediate/Advanced, 12n-2p Olympic Lifting with Cheryl when available (look for weekly blog updates confirming O-lifting days).
ALSO, we’re trying out a new time slot… 8am on Tuesday & Friday only (both classes with Beka). This class is temporary. We’ll reassess in one month, on September 15, and determine whether demand is high enough to keep the class on the schedule permanently.
We continue to offer a free yoga class to all CFM students on Thurs at 8:15p with Sam, and Sun at 6p with Monica.
*ADVANCED classes will work on advanced skill work, techniques and lifts. Students should be knowledgeable of all CrossFit movements…mastery of all skills isn’t required, but knowledge of all skills is. SOME programming for advanced classes will be posted in advanced. SOME won’t. ADVANCED CrossFitters must be ready for the unknown & unknowable, right? To complement our regular programming, the Tuesday class will always involve Olympic Lifting, as well as some competition prep and additional skillwork.
imageLis & Beka spent three days last week learning more about Paleo nutrition & health at the Ancestral Health Symposium. Our new knowledge will come in handy to lead CFM through September’s Farm-to-Gym Challenge & our October nutrition challenge. More details coming soon!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Beginner CrossFit- Lis

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Every min on the min for 15 mins:
Complete 2 Squat Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use ~60% of 1RM for this workout

And coming tomorrow…

A. Snatch: 3-2-1-3-2-1
B. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Push press 95/65
Toes to bar

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