Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint
B. Weighted Strict Pullups: 10 Minutes E2MOM 1 set of max reps.
Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 27 reps.
And coming tomorrow…
A. Back Squat: 2-2-2-2-2-2-2-2 increasing.
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Post load for squat. Ex: 375#
Upcoming CFM Events
Thursday, Dec 14th: Star Wars: The Last Jedi Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 8:30pm showing at Midtown Art Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.
**Save the Date!**
Friday, Dec 15th: 7-11pm CFM Holiday Party!!
Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 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.
