Workout of the Day (WOD)
CFM CLOSED
At Home WOD
AMRAP 20
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
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 12th and 19st 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
Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule
And coming Saturday…
In a 15 Minute Window
Complete:
120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a Max Complex
Power Clean + Hang Squat Clean + Jerk
While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at any time.
Post time for the WOD and weight for complex Ex: 7:45 Rx, 225#, 245#
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Cameron
11:45a: Yoga- Michael
And coming Sunday…
A. Bench
3-3-3-3
B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run
15 Weighted Straight Leg Sit ups (45/25)
300m Run
Post time for the WOD and bench weight. Example: 14:20 Rx @185#
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
