Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Strict Press
8-8-8-8
B. 7 Rounds [15 min cap]
15 Deadlifts (135/95)
10 Shoulder to Overhead
Post heaviest set of 8 Strict Press and time for WOD. Ex 165#, 10:22 Rx
And coming tomorrow…
A. Lurong WOD 1
The Championship Crusher
AMRAP 9
100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups
Post reps and rounds and level for WOD. Ex 1+136
CFM Upcoming Events
Saturday, September 22nd:Â CFM Potluck!
Friday, September 28th: CFM Fam Bam dinner at Marlows
