Friday 10/21/2022

***THIS Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with everyone’s favorite clean and jerks and then hang out for a cornhole tournament and bring along some food and beer to make the night complete! Sign up on the whiteboard at the gym.

*Briefing will be at 5:45pm.

*Lifts will Start at 6pm.

*Doors open well in advance to come in and start getting warmed up.

*There will be no regular class at 5:30pm. Regular classes rest of the day

*BYOB for post lifting and bring any food if you’d like.

EMOM 24

min 1: 7-10 wall balls

min 2: 2-3 jerks *push or split. keep weight Low technique driven

min 3: 30 Seconds. Run/Bike/Row