Workout of the Day (WOD)
A. EMOM 15
Min 1: 10 Overhead Squat (120/85)
Min 2: 15/12 Cal Row
Min 3: Rest
B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest
Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
CFM Thanksgiving Schedule
Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule
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 [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees
All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.
Post time for the WOD. Example: 16:48 Rx.
Saturday Schedule
8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
3 Rounds [15min cap]
250m Row
90 Double Unders
10 Chest to Bar Pull Ups*
12 Burpee Box Jump Overs (24/20)
*Rx+=6 Bar Muscle Ups
Post time for the WOD Ex: 12:19 Rx+
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Cancelled
