WED 01.09.19

Alyssa gliding through a kip swing

CFM Upcoming Events!

Saturday, January 12th: CFM Rise Up Partner Competition from 8 am – 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!

Thursday, January 24th: 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!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

For Time
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
30 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.

And coming tomorrow…

A. EMOM 10
Odd: 8 Turkish Reverse Lunges (4/4)
Even: 8 Chin Ups

3 Rope Climbs*
15 Wall Balls
45 Double Unders

*Note: All athletes must wear long socks or pants/tights to protect shins on rope climbs.

Post rounds and reps for AMRAP. Ex 4+10 Rx.

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