Exercise of the Day (WOD)
CFM CLOSEDAt Residence WOD5 Rounds15 Burpees25 Air Squats35 Sit Ups
Submit time for the WOD. Ex: 14:30 Rx.
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Get together 6-9 pm!
Thursday, December eleventh and 18th CFM Convey-A-Buddy Days! Invite a pal or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact electronic mail and the time you may be attending to order their spot upfront. #BYOF Convey Your Personal Buddy!
CFM Thanksgiving Schedule
Thursday: Pleased Thanksgiving! CFM Closed.Friday: Midday class.Saturday & Sunday: Resume common schedule.
And coming tomorrow…
A. Weighted Pull Ups3 units of 5 repsSuperset with 3 field jumps growing peak every set
B. Accomplice WOD3 Rounds [24min cap]400m Run Relay40/30 Push-ups200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)20 Field Jumps (30/24″) (Rx+ 36/30″)
All of the reps are crew totals. 1 companion working at a time. Each companions should stroll collectively on the farmer’s carry with 1 companion carrying each kettlebells. Partition the reps and distance any means.
Submit load for pull-ups and time for the WOD. If time capped add a sec for every rep. 10m = 1 rep.Ex: 53#, 18:38 Rx+
