TUES 12.04.18

CFM Holiday Party is going down Friday, December 14th at 7:30p! Bring all the Holiday Cheer in with the CFM Fam Bam!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Sled Push
6 x 50m Sled Push (increasing)

B. For Time [15min cap]
400m Run
20 DB Box Step Overs (35/25’s) (24/20)
400m Run
20 Devil Presses (35/25’s)
400m Run

Post heaviest sled push and time to complete WOD. Ex: 285#, 12:34 Rx

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
70% of 1RM Front Squat For Both Lifts

B. 5 Rounds
10 Power Cleans (135/95)
20 Air Squats

Post rounds and reps completed during AMRAP. Ex: 205#, 6:44 Rx

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