THURS 8.15.13 Schedule updates

Schedule changes:

Beginning next week, Monday 8/19, we’ll be mixing up the schedule just a bit:
The changes mainly affect our 8p & Saturday classes.
BEGINNER classes will continue on Mondays at 8p with Lis, on Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
TUESDAY 8p will now become an Advanced* class.
WEDNESDAY 8p will now become Open Gym with Raul.
SATURDAY’S schedule will now be: 9a Beginner/Intermediate, 10a All Levels, 11a Intermediate/Advanced, 12n-2p Olympic Lifting with Cheryl when available (look for weekly blog updates confirming O-lifting days).
ALSO, we’re trying out a new time slot… 8am on Tuesday & Friday only (both classes with Beka). This class is temporary. We’ll reassess in one month, on September 15, and determine whether demand is high enough to keep the class on the schedule permanently.
We continue to offer a free yoga class to all CFM students on Thurs at 8:15p with Sam, and Sun at 6p with Monica.
*ADVANCED classes will work on advanced skill work, techniques and lifts. Students should be knowledgeable of all CrossFit movements…mastery of all skills isn’t required, but knowledge of all skills is. SOME programming for advanced classes will be posted in advanced. SOME won’t. ADVANCED CrossFitters must be ready for the unknown & unknowable, right? To complement our regular programming, the Tuesday class will always involve Olympic Lifting, as well as some competition prep and additional skillwork.

See the online schedule for more details. THESE CHANGES ARE EFFECTIVE NEXT WEEK, even though the online calendar reflects some changes immediately.

We’re making these adjustments to accommodate the various athletic levels of CrossFitters in the gym, and also testing out a few new AM classes in hopes of thinning the growing crowd at 6 & 7a! Look out for a survey in your inboxes later this month, so CFM can continue to put your feedback/input into action.

IMG_7905Casey at To Helen Back Finals

NEW BLOG FEATURE 🙂 >>> Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Amy
5p: All Levels CrossFit- Khaki
6p: All Levels CrossFit- Khaki
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie
8:15p: Yoga – Sam

Workout of the Day (WOD)

A. 3 sets max ring rows
Rest/mobilize 5 min between rounds
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian KB Swings 2/1.5 pood
Ring Dips

And coming tomorrow…

A. Overhead squat: 5-5-5+
B. “Angie”
For time:
100 pull ups
100 push ups
100 sit ups
100 squats

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