FRI 06.17.22 10th Anniversary Party Saturday!!

Ryan and Hailey

CFM Upcoming Events

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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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. For Time [15min cap]
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

And coming Saturday…

Partner WOD
For Time [30min cap]
4 Rounds

21 Burpee Box Jumps (24/20)
600-m Run Relay
Directly into…
4 Rounds
15 Front Squats (135/95)
25 Toes to Bar

1 partner working at a time. The runs must be split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 24:20 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
5:00p: CFM 10th Anniversary Party!!

And coming Sunday…

A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)

Post time for WOD Ex: 11:45 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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