Workout of the Day (WOD)
A. AMRAP 8
Rounds of Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest (20/14)
B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run*
*Rx+= weight vest (20/14) on run
Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.
Upcoming Events
Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 25th CFM Closed for Memorial Day!
Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. E3M 15
3 Power Clean (touch and go)
2/2 Single leg take off box jumps
B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups
Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.