December Save the Dates
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.
December Save the Dates
4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Muscle Up: In 10 minutes work on strict muscle up transitions.
B. “Star Lord”
20 Minute AMRAP
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups
Post total reps from AMRAP. Ex: 482 Rx
And coming tomorrow…Bring-A-Friend Day!!
Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.
Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck! Ex: 27:10
