Workout of the Day (WOD)
A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%
B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon
Post load for squat and and total pull ups. Ex: 295#, 64 Rx.
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
CFM Thanksgiving Schedule
Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders
Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
