FRI 06.03.22


CFM Upcoming Events

Thursday, June 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!

Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
1 set of Strict Handstand Push Ups

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

And coming Saturday…

Buzz Lightyear
Partner WOD [30min cap]
3 Rounds
400m Run Together
30 Burpees Over the Bar
6 Rope Climbs**
Directly into:
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135).

All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 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…

3 Rounds

BUY-IN: 200-m KB farmer’s carry (35/53)
Then as many rounds and reps as possible of:
5 push-ups*
10 box jump overs (24/20)
5 push-ups*
10 KB goblet squats (35/53)

– Rest 2:00 between 5 minute rounds.
– Use a single KB for farmer’s carry and squats.
– Start each round with the carry.
– Continue AMRAP where you left off.

*Rx+ plate deficit push up 3/2”

Post total rounds completed. 9+5 Rx

Sunday Schedule

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

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