Workout of the Day (WOD)
A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders
Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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 classes. Closed evening
Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. 3 Rounds For Time [18min cap]
10 Devil’s Press (50’s/35’s)
20 Toes to Bar
30 Wall Balls (20/14)
B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest
Post time for the WOD. Ex: 14:40 Rx
