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- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
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. For Time [18min cap]
2 Rounds
50/40 Cal Row
40 Wall balls (20/14 to 10/9ft)
30 Medball Sit ups (20/14)
20 Box Jump Overs (20/24″)
B. EMOM 12
1st: 8-12 Toes to bar
2nd: 30-40 second elbow plank hold
3rd: Rest
Post time for the WOD. Ex: 15:20 Rx
And coming tomorrow…
A. Tony’s Complex
AMRAP 8
5 Deadlifts (M =65/135/185, W =35/85/125)
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 L3
