CFM morning classes are cancelled again Thurs! Join us for Open Gym on 11a-1p & 4-9p. And don’t forget YOGA at 8:15p!
CFM social tonight!
Join your fellow CFMers for a special shop night tonight at lululemon howell mill from 6:30-7:30p. For that hour only, they’re extending special discounts to CFM members. A few rules – you can only shop for yourself & the special discount is good only for CFM members & only tomorrow night from 6:30-7:30.
Afterward, head back to the box for yoga with Samantha at 8:15 or join us as we walk from lululemon over to Ormsby’s for some dinner & games (I challenge you to a game of shuffleboard!).
THROWBACK THURSDAY! Levy doing pull ups during the Summer 2012 Fran Challenge. Enjoy today’s pull ups in the workout!
Today’s schedule
11a-1p: Open Gym- Kelly
4p-9p: Open Gym- Lis (4-7) & Carlos (7-9)
8:15p: Yoga- Samantha
Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #4
As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
20 burpees
And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #5
CrossFit Total:
Find your 1-rep max of – Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.
