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- 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. Rope Climbs
4-4-4-4
(Work to hardest skill level each climb)
B. AMRAP 4
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Score is total reps for each AMRAP. Ex 55, 61, 63 Rx
And coming tomorrow…
A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)
B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)
Post weight used for squats and rounds+reps completed during WOD. Ex: 195#, 6+12 Rx
CFM Upcoming Events
Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don’t forget to bust out those ugly holiday sweaters ;]
