January Events
CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball. Meet at the gym at 2:15pm to carpool.
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row
Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.
And coming Saturday…
Teams of 2 [28 Minute Time Cap]
40-30-20-10:
Power Clean (m=95/120, w=65/85)
Box Jump Overs (24/20)
Push Jerks (m=95/120, w=65/85)
Toes to Bar
One partner working at a time. All reps are team totals.
Score is time to complete WOD. Ex: 19:10 Rx+
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve