CFM Upcoming Events
Thursday, November 18th 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!
Friday, November 19th Casino Night Lights 6-8 pm!
Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!
Saturday, December 11th Save the date! CFM Holiday Party!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. EMOM 18:
6 Sets for Load:
Min 1: 2 Push Jerks + 1 Split Jerk
Min 2: 15/12 Cal Row
Min 3: Rest
B. EMOM 6:
Min 1: 12 DB Bench Presses
Min 2: 12 DB Bent Over Rows
Post load for jerk complex and fewest calories on row. Ex: 235#, 15
And coming Saturday…
A. Partner WOD
AMRAP 18:
5 Front Squats (135/95#) (Rx+ 185/125#) | Partner Holds Dead Hang
10 Pull-ups (Rx+ C2B) | Partner Holds Front Rack
20 Double Unders | Partner Holds Deadlift
B. E4MOM 8:
Min 1: 12 DB Split Squats R
Min 2: 12 DB Split Squats L
Min 3: 12 Single-Arm Ring Row R
Min 4: 12 Single-Arm Ring Row L
Post rounds for the AMRAP. Ex: 15+18 Rx+
Saturday Schedule
8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Adam
10:30a: All Levels CrossFit- David
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
B. AMRAP 15:
25/18 Calorie Row
25 Sit-ups (Rx+ GHD Sit-ups)
15 Box Jumps (24/20”) (Rx+ 30/24″)
Post rounds for AMRAP. Ex: 5+35 Rx
Sunday Schedule
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
