MON 01.20.14 Happy MLK Jr Day!

Regular schedule today

CFM is on a regular schedule today, so if you’re off work for Martin Luther King, Jr holiday, get to the box for the noon class! Or take advantage of the Open Gym hours you may not usually get to use… 8-9a, 4-5p & 8-9p.

imageBridget & Jason

Today’s schedule

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

Workout of the Day (WOD)

A. Pull ups: 3 sets of 5 weighted pull ups (work ups) or strict pull ups or pull up negatives. 3 min rest (MOBILIZE shoulders during breaks)
B. For time: 30-20-10
Wall balls 20/14#
Lateral box jumps 24/20″
Hollow rocks
C. Cash out: Accumulate a 4:00 plank hold

And coming tomorrow…

Bear Complex:
Do FIVE rounds of the following-
7 cycles of:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

Don’t let go of the barbell until each round is complete (7 cycles w/o letting bar go!).
Rest as needed between rounds.
Add weight each round IF POSSIBLE.
Your score is the max weight with which you were able to complete a full round.

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