CFM Upcoming Events
Sunday, May 5th 9:00 am – 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!
Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!
Thursday, May 16th Bring-A-Friend Day! 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!
Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!
Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.
Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
Post rounds and reps for AMRAP. Ex: 5+45 Rx.
And coming tomorrow…
A. Partner Row/KB Hold
10 Rounds (5 each partner)
Partner 1 – Double KB Rack Hold
Partner 2 – 250/200m Row
B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)
Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx
