THUR 12.18.14

Jason and Sarah
Jason and Sarah

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.

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