December Save the Dates
Bring-A-Friend Day Today!!: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.
Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD): Bring-A-Friend Day!!
Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.
Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck! Ex: 27:10
And coming tomorrow…
A. Deadlift: In 15 minutes work up to a 5 rep max
B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)
Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.
