WED 11.23.22

Megan

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

CFM Thanksgiving Schedule

Wednesday: Regular schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday & Sunday: Regular schedule

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
80 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.

And coming tomorrow…

Happy Thanksgiving!! CFM Closed!

At Home Workout
5 Rounds

15 Burpees
25 Air Squats
35 Sit Ups

Post time for the WOD. Ex: 14:30 Rx.

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