MON 11.12.18

What is this, a water bottle for ants?!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
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 Girl and her Hero
4 Rounds [18min cap]
< 2 Rounds of Cindy 1 Round of DT Cindy =
5 Pull Ups
10 Push Ups
15 Air Squats

DT =
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Post time to complete WOD. Ex 13:24 Rx

And coming tomorrow…

AMRAP 16
300m Row
15 Burpees
10 Alternating DB Step Ups (35/20’s)

5min rest, then

Annie [14 min cap]
50-40-30-20-10
Double Unders
Sit Ups

Post rounds and reps for AMRAP and time to complete Annie. Ex 3+20 11:47 Rx.

CFM Upcoming Events

Wednesday, November 14th: RomWOD night at 6:30p. Come get #swoleandflexy with the CFM crew!
Saturday, November 17th: Lurong Finale Party!

Leave a Comment