MON 12.13.21

Mohammed and BK

CFM Upcoming Events

Thursday, December 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. For Time: [No time cap]
Run 2.5K

B. Accumulate:
30 GHD Sit-ups or DB Weighted Sit Ups (35/25#)
30 Candlesticks
1:00 L-Sit
30 Jefferson Curls
30 GHD Hip Extensions or Banded Good Mornings

Post time for the run. Ex: 11:04

And coming tomorrow…

Light Linda
For Time: [30min cap]
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

Post time for the WOD and weights. Ex: 18:58 at 185, 155, 95.

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