THUR 12.12.19

Coach Bri and Liam. Getting him started early lifting weights!

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
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)

DT (155, 105Lb)
Five Rounds For Time Of: [17min cap]

12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead

Intermediate (135, 95Lb)
Scaled (95, 65Lb)

Post time for the WOD. Ex: 8:10 Rx.

And coming tomorrow…

10 Rounds For Time
30 Double Unders
15 Wall Balls
5 Pull Ups (Rx+ = 3 Ring Muscle Ups)


For time, partitioned any way:
300 Double Unders
150 Wall Balls (20/14 to 10/9ft)
50 Pull ups (Rx+ = 30 Ring Muscle Ups)

Time cap: 25 minutes

Post time for the WOD or total reps completed. Ex: 14:20 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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