FRI 5.20.16

CFM Anniversary Party!
CFM Anniversary Party!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

Complete 8 Rounds for Time of:
8 Burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Parallette Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

And coming Saturday…

Partner WOD

20 Minute AMRAP
200m Run
9 Hang Power Clean (m = 115/155, w = 85/105)
15 Pullups (Rx+ = C2B)
25 Air Squats

1 Partner working at a time. All reps and distances are team totals. 1 partner runs the full 200m. Rounds and reps may be partitioned any way.

Score total rounds and reps complete (200m = 1 rep). Ex: 6 + 22 Rx+

Saturday Schedule

7a: All Levels CrossFit- Michael
8a: All Levels CrossFit- Michael

Sunday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve

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