Wear your colors day!
Rock your favorite team’s colors at the box today…even if you’re not a college FB fan, rep your favorite NFL, soccer, hooverball, twerk, etc… team!
Holiday weekend reminders
CFM will be open for regularly scheduled classes on Saturday. Sunday there is ONLY a 12n class (no 1-2p Open Gym). Monday there is ONLY a 12n class. Check out the WODs we’ve got planned below…
Today’s schedule
6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups
And coming tomorrow…
Make-up Day: pick a WOD from the past week to make up OR choose a FOOTBALL-themed WOD off the board
Regular schedule:
9 & 10a- All Levels CrossFit w Lis
11a- Advanced CrossFit w Lis
SUNDAY – 12n class ONLY (w Dyer)
“Charles Bronson”
5 rounds for time:
3 deadlifts @ 80% of 1 rep max
11 box jumps 24″/20″
21 pushups
MONDAY – 12n class ONLY (w Lis)
Football WOD!
In any order:
50 sledge hammer strikes
50 tire flips
40′ seated sled drag (arms only)
40′ sled drag legs
40′ prowler push
5 shuttle runs
