FRI 05.17.24 CFM 12th Anniversary Party Saturday!

CFM 12th Anniversary Party Saturday at 5 pm!

Upcoming Events

Saturday, May 18th CFM 12th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Sunday, May 26th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Today’s schedule

6:00a: All Levels CrossFit- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Thruster (from the Rack)

B. EMOM 10
Min 1: 1 set of Thrusters (50% Part A.)
Min 2: 1 set of Strict Pull Ups

Post load for thruster in Part A and total reps completed in EMOM.
Ex: 230#, and 110 @115#

And coming Saturday…

“Kessel Row”
15 Minute AMRAP Partner WOD

Max distance meters row

Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes:
3 deadlifts (315/215)
30 synchronized double-unders
3 deadlifts (315/215)

1 partner working at a time on the row. Deadlift reps are team totals.

Score = Total meters rowed.

“It’s not about the speed, it’s the distance!”

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
5:00p: CFM 12th Anniversary Party!!

And coming Sunday…

A. Hill Sprint
6 x 50m Hill Sprint
rest 2 minutes between efforts [rest begins at the end of the sprint: top of the hill]

B. 3 Rounds [18min cap]
50m KB Farmer’s Carry (53’s/35’s)
20 Alt DB Snatch (50/35)
40m Backward Sled Pull (135/90) (4 x 10m)
8 Tire Flips
16 Sledge Strikes (10/8)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

Leave a Comment

Scroll to Top