5/20/14

*Hold the bottom of a squat for 3 minutes.
SKILL:
Back Squat – Find a one rep max
WOD:
3 Rounds:
15 Thrusters (95/65) (115/75 RX+)
15 Pull-Ups
15 Box Jumps (24/20)
 
The schedule has changed!  We now have a 5am on Mondays, Wednesdays, and Fridays.  The 11am is now at 11:30 every weekday. 
Want your kids out of the house and active this summer? We have the perfect place for them! CFMC is holding a CrossFit Kids class June 9th – July 10th (5 weeks) on Mondays and Thursdays from 10am to 10:50. Your kids will be taught by a certified CrossFit Kids trainer, and will learn the basic movements of CrossFit. More than that, they’ll have FUN! The cost is $75, and there will be a $5 sibling discount. Ages 5-12 will be able to sign up. Only 12 spots are available, so sign up before it fills up!