Workout of the Day (WOD)
A. Thruster (from the Rack)
2-2-2-2-2
B. EMOM 10
Min 1: 1 set of Thrusters (50% Part A.)
Min 2: 1 set of Strict Pull Ups
Post load for thruster in Part A and total reps completed in EMOM.
Ex: 230#, and 110 @115#
Upcoming Events
Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 25th CFM Closed for Memorial Day!
Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
“Kessel Row”
15 Minute AMRAP Partner WOD
Max distance meters row
Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes:
3 deadlifts (315/215)
30 synchronized double-unders
3 deadlifts (315/215)
1 partner working at a time on the row. Deadlift reps are team totals.
Score = Total meters rowed. Ex: 3103
“It’s not about the speed, it’s the distance!”
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Bike Sprints
4 x 15/10 Calorie Echo Bike
-Rest 3 minutes between efforts
-Increase the speed each sprint
-Going for peak pace in the 3rd to 5th set
B. 3 Rounds [18min cap]
12/9 Cal Bike
50m KB Farmer’s Carry (53’s/35’s)
20 Alt DB Snatch (50/35)
25m Backward Sled Pull (135/90) (2 x 12.5m)
5 Sand Bag Cleans (150/100)
Post a time from fastest bike sprints and time for the WOD. Ex: 10.5, 12:10 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael