4 rounds for time of:
200 M Run
15 Ring Push Ups
35 Double Unders
15 Russian KB Swings (70/53)
1) 3 rounds not for time of:
14 Single Arm DB Bench Press (7 each)
14 Single Arm DB Bent Over Rows (7 each)
14 Hip Extensions
Max Strict Pull Ups
Upcoming Schedule:
-November 27th- No CrossFit Kids Class
-November 28th- CLOSED…Happy Thanksgiving
-November 29th- We will run 1 CFM Community workout at 9AM (no other class times that day). We will be taking a new CFM group photo for FB/website and we’d like as many as possible to be in that photo.
-November 30th- 9AM Class Only…no Barbell Class
-December 7- CFM Annual Christmas Party 7:00-?? Please sign up by this Friday. Check your email for the link to sign up.
-December ?- 12 Days of Christmas WOD in which you will need to wear your BEST Christmas WOD outfit! Be ready!
“Occasionally it’s good to pause, take a moment and remind yourself of the things in your life that are just fine.”~Robert Brault