MON 10.22.18

Stay hydrated my friends

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- Michael
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 20 (40:20)
Calorie Row
DB Push Press
Sit Up + Reach Up
Lunge Complex

Score is fewest reps completed on each movement. Ex 15, 16, 15, 12 Rx

And coming tomorrow…

A. Lurong WOD 1 Re-Test
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 rounds and reps completed. Ex 1+162 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! Prices go up tomorrow, so get your tickets today!

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