MON 03.11.13 Congrats Don & Nina!

Congrats to Team CFM’s CrossFit Open competitors!

CFM has 33 athletes competing in the Open. Congrats to everyone who completed WOD 13.1! This week’s top scores are: Krystol – 158, Lis – 156, Shay – 150, Vabs – 134, Matt C/REX – 133, Lee M – 118. Join us this Saturday in the box at noon to cheer on the team as we compete in WOD 13.2!

Paleo Veda Spring Cleanse

Check out all the details here: 2013 CFM Paleo Veda Cleanse. Basically, we’ll all partake in a seven-day cleanse, to detox our minds & bodies, lose a little weight and basically, shed our winter selves. $160 gets you pre & post-Cleanse meetings, daily coaching from Anna, meal plans/recipes, workouts/yoga sequences and step-by-step guidance on how to get the most out of this cleanse and prepare for Spring! Email Anna to register!

Don & Nina got engaged over the weekend in Breckenridge. CONGRATS! This calls for CELEBRATION BURPEES!

Workout of the Day

A1. Front squat: 4 sets of 4-5, rest :30
A2. Pullups: As many reps as possible, rest 4min
B. As many rounds & reps as possible in 10 minutes:
15 burpees
60 double unders

And coming tomorrow…

A. Hang squat clean: Work to a heavy single in 15 minutes
B. As many rounds & reps as possible in 8 minutes:
15 hang squat clean 135/95
15 hang squat clean 155/105
15 hang squat clean 175/115
15 hang squat clean 195/125

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