Workout of the Day
Back Squat 3/50 2/60 1/70 1/80% 1/85% 4×3/90%
50 Stiff Leg Kipping C2B Pull-ups
75 KB Swings (32/24kg)
100 Walking Lunges
Beyond the Whiteboard–We are hoping to get as many of you as possible trying out Beyond the Whiteboard… a website/app that you can use to keep track of your workouts and lifts. The cool thing is the CFCM Workout of the Day will be in there ahead of time, so all you have to do is input your data. You can click this link to set up your account. The first month is free, and it’s $5/month after that. If we get 50 or more of you using it regularly for 3 months, then the gym will pay for it! So check it out and see how you like it.
Onboarding–Our next group onboarding session will be starting January 5, 2015! Feel free to let your friends and family know! We also offer private onboarding sessions for anyone who can’t make the group times or would prefer a one-on-one intro. Click HERE to see our upcoming schedule.
CFCM Holiday Donation Drive–Thank you everyone for your generous donations to our local Adopt a Family. Kenni delivered everything yesterday and said it was amazing! Here is a photo of her car stuffed full of gifts… thank you guys!
Read—Seasons in the Abyss?, by Emily Beers from CrossFit. “Every year, people gorge themselves over the holidays and derail their diets. Does it have to be this way?”
Watch—Squat Therapy with Austin Begiebing, from CrossFit.
Eat—Tender Asian-Marinated Flank Steak, from Stupid Easy Paleo.
Dip Muscle Snatch (No feet / no touch) + Snatch Drop (Bar on back no counter push
down) + sots press- 5-7×1+1+1/
Clean & Jerk (no hands / no feet on clean & jerk) 5-7×2+2/
5 rounds for time of:
12 Ring Dips
9 Snatch Deadlift 135/95#
6 Below Knee Hang power snatch 135/95#
3 Hang Snatch 135/95#