THUR 12.30.21

Mary

CFM Upcoming Events

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

Thursday, January 20th 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!

New Year’s Weekend Schedule

Friday: regular morning, noon. Evening classes canceled.
Saturday: 11:30 am Group Class, 12:30 pm Yoga, 1:30 pm Brunch
Sunday: 9:45 am Weightlifting, 11:00 am Group Class, 12 pm Yoga
Monday: Regular Schedule

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. On a 3:00 Clock:
1:00 Max Burpees to Target
Then,
2:00 Max Single-Leg Squats

B. 4 rounds for time: [16min cap]
400-m run
30 hip extensions

Post total burpees and single-leg squats and time for the WOD.
Ex: 28, 54, 14:17 Rx.

And coming tomorrow…

Open 13.1
AMRAP 17:

40 burpees
30 snatches (75/45 lb)
30 burpees
30 snatches (135/75 lb)
20 burpees
30 snatches (165/100 lb)
10 burpees
Max snatches (210/120 lb)

Post total reps for AMRAP. Ex: 173 Rx

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