***Attention Members***
December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym.

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball