Workout of the Day (WOD)
A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Box Jump Overs (24/20)
7 Toes to Bar
B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch
Post time for the WOD. Ex: 8:49 Rx.
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
For Time [27min cap]
3 Rounds
24 Thrusters (95/65)
24 Pull-Ups
3 Rounds
18 Thrusters (115/85)
18 Chest-to-bar Pull-Ups
3 Rounds
12 Thrusters (135/95)
12 Bar Muscle-Ups
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post time for the WOD. Ex: 22:41 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Strict Press
3 x 5
-Stay at the same weight for all 3 sets.
-Complete sets at ~80% 1RM
B. Partner WOD [20min cap]
50/40 Cal Row
25 Sumo Deadlift High Pull (70/53)
40/32 Cal Row
25 Sumo Deadlift High Pull (70/53)
30/24 Cal Row
25 Sumo Deadlift High Pull (70/53)
20/16 Cal Row
25 Sumo Deadlift High Pull (70/53)
15/12 Cal Row
25 Sumo Deadlift High Pull (70/53)
All reps are individual totals. One partner working on the row while the other is doing SDLHP and then switch. Each round the calories on the row decrease and the SDLHP reps stay at 25 per person.
Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
