CFM Upcoming Events
Friday, Dec 3rd WOD and Wine 6-8 pm!
Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!
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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. EMOM 10:
3 Weighted Strict Pull-ups
B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups
Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.
And coming tomorrow…
A. Build to a 1-rep squat or power snatch
B. 9 Sets for Load:
Post load for snatch and overhead squat. Ex: 190#, 230#