FRI 05.24.19 Memorial Day Murph Monday!

Murph at Piedmont!!


CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap] Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.



And coming Saturday...

Partner WOD
Frogger

6 Rounds [27min cap] 12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks
10 Burpee Pull Ups
6 Devil's Press
Partners leapfrog each movement, until together they have completed 6 total rounds

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

8a: Open Gym- Jeannette
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller


And coming Sunday...

Partner WOD
5 Rounds [30min cap]

18 Tire flips (stationary flips)
30 Tire jumps
200ft Bear crawl medball push (20/14)

All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.

Post time for the WOD. Ex: 25:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

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