Krista
CFM Upcoming Events
Friday, Dec 3rd WOD and Wine 6-8 pm!
Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!
Thursday, December 16th 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!
CFM Thanksgiving Schedule
Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule
Today’s schedule
10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed
Workout of the Day (WOD)
A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press
B. AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
Post weight and total reps for the EMOM and rounds for the AMRAP. 100 ft = 20 reps
Ex: 42 at 25#, 55 at 40#, 5+25 Rx
And coming Saturday…
A. 5 Sets For Load:
3 Sumo Deadlifts
B. Partner WOD
AMRAP 16:
– RX –
:40 L-Sit (from floor)
20 D-ball Lateral Passes 6ft (30/20)
20 Tire Flips
– INTERMEDIATE –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (20/15)
20 Tire Flips
– BEGINNER –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (15/10)
20 D-ball Over Shoulder (15/10)
– Partners alternate work and rest as needed.
Post load for deadlift and rounds for the AMRAP. Ex: 375#, 6+10 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a: Yoga- Maya Nenova
And coming Sunday…
A. EMOM 12:
2 Push Presses
B. Partner WOD
5 Rounds For Time: [25min cap]
– RX –
36 Box Jumps (24/20″)
20 Push Jerk (95/65)
36/28 Calories*
– INTERMEDIATE –
24 Box Jumps (24/20″)
20 Push Jerk (75/55)
36/28 Calories*
– BEGINNER –
AMRAP 10:
24 Box Step-ups (20/16″)
14 Push Jerks (65/45#)
28/20 Calories*
*Each round switch machine: Row / Bike / Row / Ski / Row
– Partners alternate work and rest as needed.
Post load for Push Press and time for the WOD. Ex: 210#, 20:20 Rx
Sunday Schedule
9:45a: Weightlifting- David
11a: All Levels CrossFit- Michael
12n: Yoga- Michael
