FRI 05.13.22 10th Anniversary Saturday!!

Liza and Sarah in partner WOD

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (14/20 at 9/10 ft)
20 Kettlebell Swings (35/53)
15 Pull Ups (Rx+ C2B)
10 Front Squats (105/155)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Box Jump Overs (20/24), partner Dead Hang Hold
Deadlift (155/225), partner Handstand Hold
2 Rope Climbs Each Round, partner Deadlift Hold

All reps are team totals.
1 partner working at a time while other in hold.
Partition the rounds and reps any way.

Post the time for the WOD. Ex: 23:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Maya Nenova
5:00-7:00p: 10th Anniversary Party!

And coming Sunday…

For Time (on a running clock)
4 Rounds [10min cap]
8 Clean and Jerk (65/95) (Rx+ 85/115)
15 Sit Ups (Rx+ Medball Sit Ups 14/20)
200m Run
Rest 4 minutes
4 Rounds [10min cap]
8 Overhead Squat (65/95) (Rx+ 85/115)
15 Sit Ups (Rx+ GHD Sit Ups)
200m Run

Score total time for the WOD including rest. Ex: 21:10 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

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