
CFLM News: This Wednesday we will be having a girl’s night in at the gym. The fun starts at 7pm. Bring a bottle of wine to share.
Don’t forget about our holiday specials. Pre-pay your membership for a year and save 15%. We also have some great deals on membership and personal training gift certificates.
Kid’s Boot Camp on Tuesday and Thursday at 3:15
“WOD”
3 attempts at max effort 400m Run. 1 Burpee penalty for every second your time decreases.
Post fastest time.
Then
AMRAP in 20 min of
100 DU (x2 Singles) buy in, then with remaining time
10 Front Rack Lunges (115/73#)
8 Ring Dips
10 Power Snatch
8 Plyo Push-ups (45/25#)
Or
“BODY”
3 attempts at max effort 250m Row. 1 Burpee penalty for every second your time decreases.
Post fastest time.
Then
AMRAP in 20 min of
200 singles or 100 DU buy in, then with remaining time
20 OH Lunges (45/25#)
20 HR Push-ups
20 Goblet Squats (53/35#)
20 Skater Plyos