MON 01.13.14 Schedule updates

Schedule reminders & updates

-This Thurs is our January Bring a Friend Day. Invite your friends to join you at any class all day long for a partner work out!
-YOGA: Reminder that yoga is free for CFM members so get to class on Thurs night at 8:15 with Samantha & Sun night at 6p with Monica. Wed morning yoga has been cancelled.
-OPEN GYM: Open gym time is included in the membership for Bronze, Silver & Gold CFM members, so take advantage of the extra time to do strength, skill or mobility work, do that day’s workout, and get some coaching on anything you need help with! Open gym time is offered M-F 8-9a, M-Th 4-5p & 8-9p, & Sun 1-2p.
-CFM College program: Many of you know Jason L (aka Kaepernick!), a senior at GT who’s been a student at CFM for over a year. Jason just got his CrossFit L1 coaching certification and is in training to join our coaching staff.
He’s also helping us kick off a college program to help bring CrossFit into the lives of more college students. Classes will be offered at CFM mid-afternoons beginning in February. If you’re a college student or know someone who is, have them email Jason for more details!

Thurs night Open Gym fun… Including Tiff, Jonathan & Samantha (aka the Thurs night yoga instructor) finally crossing over into CrossFit. Look for her in a class with you soon & come to her yoga class at CFM Thurs nights at 8:15p! Come to Open Gym to work on handstand walking or other skills, lift heavy and/or make up a WOD you missed!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Carlos
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Strict press: 5@65%, 5@70%, 5@75%, 5@80%
B. Every minute on the minute for 16 minutes:
Even: :30 max reps atomic sit ups
Odd: :30 max reps strict handstand push ups
Each minute, work for 30 seconds, then rest for 30 seconds

And coming tomorrow…

A. Snatch: In 12 minutes, work up to a heavy double
B. Clean & jerk: In 12 minutes, work up to a heavy double
C. Double unders: 10 min max reps or 10 min skill work