5/21/14

*Hold the bottom of a squat for 3 minutes

COMBINE DAY:

Everyone does 500m Row for time

Then, choose at least 4 more:

Max Broad Jump
Max Toes to Bar
Max Double Unders
Max KB Swings (70/55)
Max Rep Thrusters (95/65)
Max Rep Back Squat (225/155)
Max Rope Climbs in 5 min
Max Muscle Ups or Pull-Ups
Max Handstand Push-Ups

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!