CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
Today’s schedule
6a: All Levels CrossFit- Carrie
7a: All Levels CrossFit- Carrie
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Ross
Workout of the Day (WOD)
A. For Time [12min cap]
Buy In: 100 Double Unders
3 Rounds
10 V-Ups
15 Pull Ups
20 Kettlebell Swings (53/35)
B. E3MOM 15
Min 1 – 250/180m Row
Min 2 – Plank
Min 3 – Rest
Post time for WOD and slowest time for row in EMOM. Ex: 8:20, 0:52 Rx.
And coming tomorrow…
A. Back Squat
15min work to 1RM
B. AMRAP 11
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)
Post load for squat and rounds and reps for AMRAP. Ex: 425#, 5+8 Rx.
