FRI 12.17.21 CFM Movie Premiere For Spider-Man Tonight!

McKenzie

CFM Upcoming Events

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

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
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit– Brianna
8:30p: CFM Movie Premiere for Spider-Man: No Way Home

Workout of the Day (WOD)

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

And coming Saturday…

A. On an 8:00 Clock:
Build to a heavy 1-rep power clean with your partner.

B. Partner WOD
AMRAP 21:

30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
– All reps are team totals. One partner working at a time.

Post load for power clean and rounds for AMRAP. Ex: 255#, 5+38 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
– Rest 1:00 between efforts

B. For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Post fastest and slowest split times. Post load for pull-up and dip.
Ex: :32, :36, 92#, 60#

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Leave a Comment