Upcoming CFM Events
Monday, January 15th:Lurong Resolution Challenge begins today! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Thursday, February 22nd:Register for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 Rep Max
B. 6 Minute AMRAP
8 Slamballs (20/15)
10 Pullups (Rx+ = C2B)
12 Air Squats
Post load deadlift and rounds and reps for AMRAPs. Ex: 245#, 5+10 Rx.
And coming tomorrow…
“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:
8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters
Barbell weight:
(m = 45/75/95, w = 35/55/65)
**L1/L2 may perform burpee step up overs.
Post rounds and reps from AMRAP. Ex: 5+4 L3.
