FRI 11.24.23


Upcoming Events

Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!

Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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!

CFM Thanksgiving Schedule

Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

Workout of the Day (WOD)


400m run
20/15 push-ups
200m backpack/suitcase single-arm farmer’s carry*
*or use any weight (10-50#)

Post rounds and reps completed in the AMRAP. 1m = 1 rep. Ex: 4+250 w/ 15# backpack Rx

And coming Saturday…

Partner WOD [20min cap]
3 Rounds

18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.

Post time for the WOD. Example: 16:48 Rx.

Saturday Schedule

8:30a: Open Gym- Adam
9:30a: All Levels CrossFit- Adam
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Kevin

And coming Sunday…

3 Rounds [15min cap]
250m Row
90 Double Unders
10 Chest to Bar Pull Ups*
12 Burpee Box Jump Overs (24/20)

*Rx+=6 Bar Muscle Ups

Post time for the WOD Ex: 12:19 Rx+

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12n: Yoga- Michael

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