Workout of the Day (WOD)
A. Weighted Pull Ups
4 sets of 3
B. 4 Rounds [24min cap]
100 Double Unders
10/10 Single Arm DB Hang Clean & Jerk (50/35)
100 Double Unders
20 Alternating DB Box Step Ups (50/35) (24/20)
Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.
Upcoming Events
Thursday, November 14th 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!
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. Deadlift
Heavy set of 5 reps
B. 5 Rounds Not For Time
15 GHD Sit Ups / Weighted Sit Ups / Strict T2B*
40ft Handstand Walk
*Pick a movement or alternate each round for challenging ab work
Post load for deadlift. Ex: 385#
