December Save the Dates
4th Quarterly Progress Checks:Sunday 12/14 make up during open gym 11am
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)
5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**
**Scale to singles 4:1 (84).
Post time for WOD. Ex 7:50 Rx.
And coming Saturday…
Partner WOD: Rep Rounds for Time
30-20-10
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m=75/95, w=55/65), Toes to Bar
30-20-10
Thruster (m=75/95, w=55/65), 200 Meter Run (each person each round)
Score time to complete WOD. Ex: 25:20 Rx.
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
