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!
6:00a: All Levels CrossFit- Isabelle
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%
B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon
Post load for squat and and total pull ups. Ex: 295#, 64 Rx.
And coming tomorrow…
A. Power Clean + Power Jerk
B. AMRAP 20
6 Power Cleans (135/95)
9 Toes to Bar
12 Wall Balls (20/14)
Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 10 + 8 Rx.