Be safe out there!

CFM plans to be on a regular schedule all week, but please check the blog and our Facebook page for regular updates in case the weather takes a turn. If the schedule changes, we’ll also send out a mass email, so let us know if you didn’t receive emails (check your junk mail first please) during the last #halfinchalanche* & we’ll check to be sure your correct email address is on file.

*clever hashtag credit: Jim Hodgson 🙂

imageBravo & Josh tackle Monday’s Double Baseline.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Power clean: In 15 minutes find your 1 rep max
B. As many rounds as possible in 20 minutes:
5 ring dips
10 ring rows
15 lateral box jumps
:30 REST
Rest is a required part of each round. Sprint if you wish, up until rest, then sprint again at start of next round.

And coming tomorrow…

A. Press:
5×3 workups
B. Rotate through 5 rounds for max reps:
:45 max reps rope climbs, :15 rest
:45 wall balls, :15 rest
:45 abmat situps, :15 rest
Record total # reps for each movement.

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