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. 3 Rounds [12min cap]
15 Box Jumps (24/20)
12 Toes to Bar
9 Power Snatches (95/65)
B. Pull/Push
Weighted Pull Ups
3-3-3-3-3
Seated DB Arnold Press
5 x 5 (each arm)
Post time to complete WOD and weight used for pull up and press. Ex 8:24 Rx, 25#, 25#s
And coming tomorrow…
A. Sled Push
6 x 50m Sled Push (increasing)
For Time [15min cap]
400m Run
20 DB Box Step Overs (35/25’s) (24/20)
400m Run
20 Devil Presses (35/25’s)
400m Run
Post heaviest sled push and time to complete WOD. Ex: 295#, 11:36 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 ;]
