WED 11.24.21

Coach Hailey

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

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
3:30p: Weightlifting- David
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Build to a 1-rep squat or power snatch

B. 9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

Post load for snatch and overhead squat. Ex: 190#, 230#

And coming tomorrow… Happy Thanksgiving!

CFM Closed for the holiday! Check out the WOD you can do outdoor or at your community gym and invite a friend to join you for a Turkey Trot!

On a 35:00 Clock:
Max distance run*
Every 5:00, stop and perform 15 burpees**.

*Scale to jog or walk.
**Scale to 10 burpees or 6 burpees or to Sprawls every 5:00.

Post total distance completed. Ex: 5100m Rx

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