MON 12.10.18

Here’s to you Megan…we will miss you!

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: 1 Front Squat
Even: 3 Back Squats
76% of 1RM Front Squat For Both

B. Megan
21-15-9
Burpees
Kettlebell Swings (53/35)
Double Unders

**It’s Megan’s last week at CFM :[. Make sure to give her a hug and wish her well before she leaves!**

Post weight used for squats and time to complete WOD. Ex 225# Rx, 9:34 Rx

And coming tomorrow…

A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex

B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run

Post heaviest snatch complex and time to complete WOD. Ex: 205#, 16:45 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party is this Friday! 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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