December Save the Dates
CFM New T-shirt Pre-Order Last day for 10% off! Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Power Snatch: In 15 minutes work up to a heavy single
B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar
Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.
And coming Saturday…
Partner WOD: 3 Rounds
4x 200 Meter Run
40 Power Clean (120/85)
40 Box Jump Overs (24/20)
Both partners may be working at the same time, except for the runs. Partners alternate the runs. All reps are team totals.
Score time to complete WOD. Ex: 22:15 Rx.
