CFM Upcoming Events
Registration for Lurong Summertime Challenge this week!! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 14th.
**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!
Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Hang Squat Clean
Build to Heavy Single
B. AMRAP 8
3 Hang Squat Clean (115/85)
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar
…
Increase by 3 reps each round
Post load hang squat clean and reps for the AMRAP.
Ex: 275#, 112 Rx
And coming tomorrow…
A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run
B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day
Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#
