Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch: In 15 minutes work up to a heavy single for 3 sets at 85% of 1RM.
B. 5 Rounds For Time: [12 Minute Time Cap]
10 Toes to bar
10 Power Snatch (m = 45/65/75, w = 35/45/55)
10 Wallballs (20/14) to 10ft
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
And coming tomorrow…
A. “Helen”
3 Rounds For Time [16 Minute Time Cap]:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups
B. Partner Stretches
Bilateral shoulder opener
Hamstring stretch
Butterfly stretch
Post time for the WOD. Ex: 10:14 Rx.
Upcoming CFM Events
Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
