CFM Upcoming Events
Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout and contact us with which heat you’ll be in.
Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021
31Heroes Hosted by CFM
Doors Open 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p
Thursday, August 19th CFM Bring-A-Friend Day! 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- Cameron
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
Clean
1-1-1-1-1-1-1
At Home
3 Rounds of Unbroken Sets
2-4-6-8 DB Pause Clean (3 sec at knee)
Rest 3 minutes between rounds
Post load for the clean. Ex: 310#
And coming tomorrow…
4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)
At Home
4 Rounds [16min cap]
8 Candlestick Roll to Standing
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
