MON 10.28.13 CFMakeover finals this week!

CFMakeover concludes this week!

Congrats to everyone who’s made it this far. Be sure to get your final measurements done before Thursday so you’ll be eligible for prizes! Sign up here.
We’ll award prizes to winners in a few categories…you could win cash or prizes from Icebox Cryotherapy, FLO2S, RiRa, Big Peach, Yeah! Burger, Park Tavern and Kill Cliff.
Come see who wins and celebrate Halloween with CFM this Thurs at 8pm!

Congrats to Emilio on a new deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Hang power clean: Take 15 minutes to work up to a heavy single.
B. For time:
9 Hang Power Cleans 185/125#
15 Toes to Bar
6 Hang Power Cleans 185/125
15 Toes to Bar
3 Hang Power Cleans 185/125
15 Toes to Bar

And coming tomorrow…

A. 15 min to find 3 rep max front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position:
1. plank
2. L side plank
3. R side plank

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