MON 12.30.19


Holiday Schedule

Click here to reserve your classes in advance.
Tues: NYE! Regular morning, noon schedule. No 7:30 pm class or 8:40 yoga
Wed: New Year’s!! Gym Closed
Thurs: Regular schedule

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

And coming tomorrow…

A. Rowling
10 Sets of 100m rowing for accuracy

B. New Year’s Eve Countdown
Cash In: 365m Row
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)

Post rowling score and time for the WOD. Ex: 14, 10:10 Rx

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