6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean: In 18 Minutes work up to a 1 Rep Max
B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max
C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)
Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.
And coming tomorrow…Bring-A-Friend Day!!
A. Row Sprint: 1 minute max cal row
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Situps
50 Calorie Row, 50 Goblet Squats (24/16)
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx
Upcoming CFM Events
Today, Wednesday, Nov 16th: 8pm Strength Training begins this evening and continues M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!
Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!