** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 4 Rounds For Time [22 Minute Time Cap]:
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
15 AbMat Situps
15 Pushups (L2/L3) (L1 incline 13/24”)
Post max load and reps for Pullups and time to complete WOD.
Ex: 53# 6 reps, 14:53 L3+
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)
Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.