PARTY FRIDAY!
Join us Friday for the CrossFitMas Party at CFM 7-10pm. We’ll provide the main course & some drinks… YOU bring an appetizer or dessert. Attire is holiday awesome casual.
CONGRATS TO CFM ATHLETE CHRIS ELMORE ON COMPETING AT HIS FIRST POWERLIFTING MEET SATURDAY AT BORDER WARS!
Today’s schedule
6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
Workout of the Day (WOD)
A. Deadlift: 3 @ 70%, 3 @ 80%, 3 @ 90%
B. Complete as many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
And coming tomorrow…
A. Snatch balance: 3-3-3
B. Complete 10 rounds for time:
3 Ground to Overhead – 225 lbs
10 Hollow Rocks
Holiday Travel Workout
10 rounds:
10 tuck jumps
10 broad jumps
10 lateral hops
Thanks for all the help this weekend Lis! Lest we forget, I also smelled "Amazing" while pulling for a PR! 🙂
Congrats to Raul and Jason this weekend too on their CrossFit competition!