THUR 12.05.19

CFM Holiday party coming at you next Saturday 12/14!

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

5 Power Cleans (135/95)
10 Toes to Bar
15 Wall Balls (20/14)

Min 1 – Handstand Hold (facing wall)
Min 2 – Pigeon

Post rounds for AMRAP. Ex: 14 + 8 Rx.

And coming tomorrow…

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1 – 4 Box Jumps (36/30″)
Min 2 – 3 Squat Snatch (70%)
Min 3 – Max Bar Facing Burpees
Min 4 – Rest

Post weight for pull ups and total burpees. Ex: 45#, 83 Rx

CFM Upcoming Events

Saturday, December 14th at 6 pm: CFM Holiday Party!

Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

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