Workout of the Day (WOD)
A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps
B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)
Intermediate = 95/65
Scaled = 75/55
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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
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…
A. Power Clean
In 10 minutes work to a heavy 2 rep touch-and-go
B. Partner WOD
AMRAP 21
30/24 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Post load for power clean and rounds for AMRAP. Ex: 245#, 5+38 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. Bench
In 15 minutes work up to a 2 rep max.
B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (65% or Less of Part A)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers
Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
