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!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Weighted Pull Ups
3 sets of 5 reps
B. EMOM 16
Min 1: 4 Box Jumps (36/30″)
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest
Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx
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- Jeannette
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
12n: Yoga- Michael
