THUR 04.13.17


Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Ellen
6p: All Levels CrossFit- Ellen
7p: All Levels CrossFit- Ellen
8p: Weightlifting- Anthony

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 Pushups
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (200#) Rx

And coming tomorrow…

A. Power Clean: Complete 5 sets of 2 reps. 70-75-75-80-80. This is not touch and go. Reset after each rep. Complete 1 set every 3 minutes.

B. 3 Rounds For Time [15 Minute Time Cap]
12 Power Cleans (m = 65/95/135, w = 45/65/95)
12 Pullups (L2/L3+ = C2B)
12 Jerks (m = 65/95/135, w = 45/65/95)
12 Situps with D-ball (20/15)

Post load for clean and time for the WOD. Example 240#, 11:20 L3

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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