Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex
Hang Power Clean + Power Clean
5 x 2+1 (work to a heavy complex)
B. 3 Rounds [15 min cap]
45 Sit ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)
Post heaviest load and time to complete WOD. Ex 185#, 13:02 Rx
And coming tomorrow…
A. Lurong WOD 5
4 Rounds [Goal Time 7-9 Minutes]
L3
5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)
L2
5 Push Press (115/75)
10 Pistols to 16″ surface
15 Kettlebell Swings (44/26)
L1
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)
Post time to complete WOD. Ex 7:34 L3
CFM Upcoming Events
Saturday, October 27th at 9p: BadAxe CFM Night at Bad Axe Throwing! Come dressed and ready to impress in your Halloween Costume and have a great time! Look out for more details.
