CFM Upcoming Events
Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions
B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run
*Run L2 = 1600m, L1 = 1200m
**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows
Post time to complete WOD. Ex: 22:15 L3
And coming tomorrow…
A. EMOM 18
Min 1 – 6 Handstand Push Ups
Min 2 – 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 – 10 Toes to Bar
B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg
Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.
