TUES 01.07.13 Bring a Friend Day is Thurs 1/16

Bring A Friend Day

The next Bring A Friend Day is next Thursday, Jan 16. We’ll do a partner workout that day, so invite your friends, family & co-workers to join any class that day for a workout… Including 8:15p yoga with Samantha!

imageWe hope you had a great holiday season! If you didn’t receive a CFM holiday card via snail mail, please let us know so we can update your mailing address on file!

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Welcome back Coach Dan!

Workout of the Day (WOD)

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

And coming tomorrow…

A. Skill work: 10 minutes your choice of rings skill work: muscle ups, static holds, L sits, skin the cats, dips, ring push ups, etc
B. Row: 5x500m repeats
Rest 3:00 between efforts
Shoot for consistent times

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