CFM 6th Anniversary!!Saturday, May 19th: CFM is turning 6!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 19th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!!
Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today's schedule6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2
B. For Time:
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
30 KB SDLHP (70/53)
Post load for press and time for the WOD. Ex: 175#, 14:20 Rx
And coming Saturday...“Kessel Run 500”
10 Minute AMRAP
Max distance meters row
Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.
Score = Total meters rowed + deadlifts and double-unders completed in last partial round.
Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3
Saturday Schedule8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
1-4p: 6th Anniversary Party!
And coming Sunday...TBA
Sunday Schedule8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana
5,6p: Open Gym- Neal