CFM 7th Anniversary!!
Saturday, May 19th: CFM is turning 7!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 18th. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!!
Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
CFM Upcoming Events
Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!
Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! 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. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!
Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. AMRAP 20
300m Run/Row/Ski/ or 30/21cal Bike*
15 Burpees Over the KB
10 KB SDLHP (70/53)
10 Alternating Overhead Reverse Lunges (45/25)
*cardio element for each round must be different from the previous round
B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1 (increasing in weight)
Post rounds and reps for the AMRAP and load for press complex. Ex: 4+12 Rx, 175#
And coming Saturday…
“Kessel Run 500”
10 Minute AMRAP
Max distance meters row
Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**
**Scale Doubles to DU+singles 15 reps, speed step 1:1, singles 1:1.
Score = Total meters rowed + deadlifts and double-unders completed in last partial round.
Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
1-4p: 7th Anniversary Party!
And coming Sunday…
A. Hill Sprint
10 x Hill Sprint (Ticket Alternative hill)
rest 30sec between efforts [rest begins at the end of the sprint: top of the hill]
B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
10 Hand Release Push Ups
12 Sledge Strikes
15 Air Squats
Post a time from one of the hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
