MON 12.03.18

Team CFM Buns and Guns cheering each other on during the snatch WOD at GYG 2018.

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
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 ;]

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