6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Banded Squats: 3 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
And coming tomorrow…
A. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
Fresh Meal Plan Tasting: Monday 1/25 6am, Tuesday 1/26 5-8pm, Wednesday 1/27 5-8pm at CFM. Come try samples of freshly prepared healthy meals.