Workout of the Day (WOD)
A. 3 Rounds For Time [18min cap]
10 Devil’s Press (50’s/35’s)
20 Toes to Bar
30 Wall Balls (20/14)
B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest
Post time for the WOD. Ex: 14:40 Rx
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
CFM Thanksgiving Schedule
Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
8:00p: Open Gym- Ross
And coming tomorrow…
CFM CLOSED
At Home WOD
5 Rounds
15 Burpees
25 Air Squats
35 Sit Ups
Post time for the WOD. Ex: 14:30 Rx.
