FRI 11.8.13 Bring-A-Friend Day next Thursday!

Bring-A-Friend Day is next Thursday!

Do your friends, family, co-workers and/or neighbors wonder about this CrossFit stuff you’ve been blabbing on about? Are they curious about the WODs, calluses and muscle soreness you’ve been rambling about? Well now they can join you once a month to check out the madness at CFM!
In the past we’ve held Bring-A-Friend Days once a quarter for three days at a time. We’re changing things up a bit… NOW, CFM will have ONE Bring-A-Friend Day per month, starting next Thursday.
We’ve planned a partner workout for that day, suitable for all levels. Invite your friends to join you for any class of the day. Just ask them to email us with the subject BRING A FRIEND to reserve a spot in a class of their choice.
photo-13Wes, Ian I & Darcy on step ups

Today’s schedule

6a: All Levels CrossFit- Beka & Uran
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

And coming tomorrow…

Team WOD:
In teams of 2 or 3:
20-min AMRAP:
One partner runs 400m while other partner(s) complete AMRAP:
1 Rope Climb
10 Mountain Climbers
15 Wall Balls 20/14

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