FRI 12.06.19

Climbing higher

CFM Upcoming Events

Saturday, December 14th at 6 pm: CFM Holiday Party!

Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1 – 4 Box Jumps (36/30″)
Min 2 – 3 Squat Snatch (70%)
Min 3 – Max Bar Facing Burpees
Min 4 – Rest

Post weight for pull ups and total burpees. Ex: 45#, 83 Rx

And coming Saturday…

In a 15 Minute Window

120/90 Calorie Row
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a Max Complex

Power Clean + Hang Squat Clean + Jerk

While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at anytime.

Post time for the WOD and weight for complex Ex: 7:45 Rx, 245#

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Bench

B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run*
15 Weighted Straight Leg Sit ups (45/25)
300m Run*

Rx+ = 400m Run

Post time for the WOD and bench weight. Example: 14:20 Rx @185#

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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