WOD Wednesday 122811

TODAY WE SAY GOODBYE TO THE OLD GYM. THE ONLY PROPER WAY TO DO THAT IS TO PARTICIPATE IN ONE OF THE MOST CLASSIC CROSSFIT WODS —FRAN!! WE WILL BE CLOSED FOR THE REMAINDER OF THE WEEK AND WILL REOPEN IN OUR NEW SPOT ON JAN 2ND. WE WILL CONTINUE TO POST UPDATES ON THE WEBSITE EACH DAY. WE KNOW SOME PEOPLE HAVE QUESTIONS ABOUT WHERE TO PARK AND WHERE TO ENTER THE NEW GYM WHICH WE WILL POST IN THE UPCOMING DAYS. WE THANK ALL OF OUR MEMBERS WHO HAVE PATIENTLY WAITED FOR THE OPENING OF THE NEW GYM AND HAVE STUCK WITH US AS THE OLD GYM BECAME MORE AND MORE CRAMPED.

TEAM WOD
Part 1: “FRAN”
In teams of 2
21-15-9
Thrusters 95/65
Pullups

Each team must use one bar and that bar can not touch the ground once the workout has started. Both athletes may work at the same time but both athletes must complete the prescribed repetitions for each exercise.
If teammates are of differing levels and two bars must be used then one bar can not be put down until the second bar has been picked up. PENALTY for a dropped bar is 10 Burpees as a team.

Part 2:
Each team member must carry two pieces of equipment down to the new gym. This can be done relay style or all together. Each class has an assigned piece of equipment.
Morning Classes: Medicine Balls & Plyo Boxes
Afternoon Class: Dumbells & KettleBells
Evening Classes: Plates and Bars.

To say thank you for all your help and understanding CFCM will be providing some “drinks” during the evening class for anyone who would like to stop by and send off the old gym the best way we know how.