Workout of the Day (WOD)
A. Back Squat
4 x 3 @ 85%
B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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!
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…
For Time [30min cap]
10 Rounds
5 Burpee Box Jump Overs (24/20)
10 Alt DB Snatch (50/35)
Then…
50 Box Jumps (24/20)
10 Rounds
10 DB Hang Snatch (50/35)
5 Burpee Box Jump Overs (24/20)
Post time for the WOD. Ex: 22:40 Rx
