FRI 12.09.22 Holiday Party Saturday!

Ryan R

Upcoming Events

Saturday, December 10th CFM Holiday Party 5-10 pm!

Thursday, December 15th 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

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Isabelle
5:00p: All Levels CrossFit- Isabelle
6:00p: All Levels CrossFit- Isabelle

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

And coming Saturday…

A. Power Clean
In 10 minutes work to a heavy 2 rep touch-and-go

B. “Laura”
Partner WOD

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

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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