THURS 02.13.14 Limited schedule today

Limited schedule again today…

Due to icy weather & poor road conditions, the schedule is jacked up once again! Our morning classes are cancelled & we’ll reopen at 12n. Check back here and on the CFM Facebook page for additional updates.

THURS schedule

Open Gym 12n-2p & 4-6p

FRI schedule

No AM classes
12n – CrossFit with Michael
1:15p – College CrossFit with Michael
4p – CrossFit with Amy
5p – CrossFit with Amy
6p – CrossFit with Amy

SAT- back to regular schedule

9a – Beginner CrossFit with Kelly
10a – CrossFit with Kelly
11a – CrossFit with Kelly

PLEASE avoid the back parking lot until further notice as it is still an icy winter wonderland.
Stuck at home?
Try one of these workouts Coach Kelly shared on Facebook yesterday!
A: For time:
100 Push ups
100 Sit ups
100 Alternating lunges
*break up as you choose

B: As many rounds & reps in 15 minutes of:
5 Burpees
10 Sit ups
15 Air Squats

C: For time:
50 Air Squats
25 Burpees
50 Push-ups
25 Burpees
50 V-ups
25 Burpees
50 Air Squats
Plank hold for 60 seconds at the end.

D: Five rounds for time:
40 Mountain climbers
30 Scissor Kicks
20 Second Plank Hold
10 Burpees
5 Second Handstand Hold (Rx+: 5 HSPU)

1620686_10100524009971637_75094569_nCongrats to CFM students Dave & Ellen on getting engaged last weekend!

Workout of the Day (WOD)

A. Muscle ups:
10 minutes skill work
B. 6 rounds for time:
6 Turkish get ups (3 ea side)
12 kettlebell swings 70/53
18 double unders or DU attempts

And coming tomorrow…

A. Clean & jerk: 10 minutes skill review/warm up
Open WOD 13.4:
As many reps as possible in 7 minutes-
3 clean & jerk 135/95
3 toes to bar
6 clean & jerk
6 toes to bar
9 clean & jerk
9 toes to bar
12 clean & jerk
12 toes to bar…
(continue up the ladder, increasing reps by 3 each round until time expires)

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