Upcoming CFM Events
Saturday 4/2: Open House & Completion of the Open Cookout at CFM 1:30-3:30pm. Click here for more details and to RSVP!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Back Squat: In 15 minutes working up to a 3 rep max.
B. 4 Rounds For Time [16 Minute Time Cap]:
9 Pullups (Rx+ = C2B)
11 Atomic Situps (m= 35/45#, w = 25/35#) w/ plate
Post load for squats and time for WOD. Ex: 290#, 10:12 Rx.
And coming Saturday…
3 Rounds For Time
12 Tire Flips (200#)
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
40m Mini Sled Push (m = 50/75, w = 25/50)
All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.
Post time to complete the WOD. Ex: 23:40 Rx+
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Click here to reserve
1:30-3:30p: Open House & Completion of the Open Cookout!!
10a: All Levels CrossFit- Justin
11a: Open Gym- Justin
12:15p: Yoga- Annie Harbison. Click here to reserve