Congrats to CFM alumni Amanda & Adam on getting engaged this week! Amanda will be back training with us next month, so congratulate the happy bride-to-be when you see her!
7a: All Levels CrossFit – Tirzah
8a: Open Gym – Tirzah
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy
Workout of the Day (WOD)
A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20
And coming tomorrow…
Dirty Girls Mash Up
Complete in teams of 2 (split the work however you choose)
21-15-9 reps of
21-15-9 reps of
Handstand Push ups
30 Clean and Jerks 135/95
Holiday Travel Workout:
100 jumping jacks
75 air squats
50 push ups
23 thoughts on “FRI 12.27.13 CFM open 7-9a & 5-7p today”
Two thoughts..First, don’t thing the 101 is all that bad. The 405? THAT is Hell.Second, I beivele there is an organization chart of Heaven that is equally grueling in the Heinlein novel Job: A Comedy of Justice. That is to be viewed.And I agree there should be a special place in Hell for sanctimonious Mac/iPhone/iPad users to have it out with equally sanctimonious other platform folks. I even back off on my Android crusade because of a fear of that place and I don’t even much beivele in Hell
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