CFM Upcoming Events
Saturday, December 11th CFM Holiday Party 6-10 pm! Food catered by Willey Good BBQ and beverages provided by CFM. Looking forward to ringing in the holidays with our favorite exercisers!
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!
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- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit– Brianna
Workout of the Day (WOD)
A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean
B. For Time: [15min cap]
Power Cleans (135/95#)
Post load for clean and time for the WOD. Ex: 215, 11:49 Rx
And coming Saturday…
A. On a 3:00 Clock:
1:00 Max Burpees to Target
2:00 Max Single-Leg Squats
10 Ball Slams (20/15#) (Rx+ 30/20#)
10 DB Box Step Overs (35/25’s at 24/20) (Rx+50/35’s)
– Partners alternate work and rest as needed.
Post total burpees and single leg squats and rounds in the AMRAP.
Ex: 28, 48, 4+43 Rx
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Maya Nenova
6-10p: CFM HOLIDAY PARTY
And coming Sunday…
A. Half Chelsea
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
B. 5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 GHD Hip Extensions
Post rounds completed on the EMOM and total rounds for the AMAP. Ex: 9+36, 12+18 Rx.
9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista