Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: 3 sets of 3. Worksets.
B. For Time: [18 Minute Time Cap]
15-12-9
Power Clean (m = 95/135/165, w = 65/95/115)
Pullups (L2/L3+ = C2B)
Rest 2 minutes
15-12-9
Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
Bar facing burpees
Post load for Power Clean and time for WOD. Ex: 205#, 11:48 L2.
And coming tomorrow…
A. Thruster: In 15 minutes work up to a heavy single. From rack.
B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar
Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.
Upcoming CFM Events
Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!
