CFM Upcoming Events
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 10th Save the date! 31Heroes Charity & Fundraising WOD!!
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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1min plank hold
B. For Time
22-18-14-10
DB Snatches (50/35)
Sit Ups
Burpees
Sit Ups
Post cumulative time for row intervals (not including rest) and time for the WOD.
Ex: 7:04, 12:45 Rx
And coming tomorrow…
A. Fran
21-15-9
Thrusters (95/65)
Pull Ups
B. E3MOM 12
4 Deadlifts (no bounce)
Post time for Fran and load for deadlift
