MON 11.19.18

Keep climbing Pat, Thanksgiving is only a few days away!

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- Pietsch
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. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
64% of 1RM Front Squat (For Both Lifts)

B. AMRAP 10
2 Deadlifts (205/155)
2 Pistols
20 Double Unders
[Increase Deadlift and Pistol reps by 2 every round]

Post weight used for squats and rounds+reps completed during WOD. Ex 185#, 7+4 Rx

And coming tomorrow…

Weighted Pull Ups
4-4-4-4 AHAP

B. 4 Rounds
200m Run
15 Hand Release Push Ups
10 Alternating DB Step Ups (50/35’s)

Post weight or scale used for Pull Ups and time to complete WOD. Ex: 20# Rx, 9:03 Rx

CFM Upcoming Events

Thursday and Friday, November 22nd and 23rd: CFM will be closed for Thanksgiving. Go enjoy spending time with family and friends and fueling your body with plenty of food and rest! We will see you guys back on Saturday.

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