January Events
CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
B. 5 Rounds
10 Bench Press (50%)
20 AbMat Sit-Ups
40 Double-Unders
Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx at 140#.
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row
Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.
