CFM Upcoming Events
Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: TBA
Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!
There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!
Thursday, November 18th 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!
Saturday, November 20th CFM Weightlifting Meet.
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
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)
A. EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows
B. 4 Rounds For Time: [13min cap]
18 Stationary Overhead Lunge (95/65#)
*(Rx+ 135/95# and 25 GHD Sit Ups)
Post fewest reps for the EMOM and heaviest load. Score time for the WOD.
Ex: 3, 12 @ 135#, 8:40 Rx
And coming tomorrow…
A. 3 Sets For Load:
10 Front Squats
– Rest 1:30 between sets
B. 3 Rounds For Time: [20min cap]
50 Deadlifts (75/55#) (Rx+ 95/65#)
Score load for squats and time for the WOD. Ex: 185#, 18:01 Rx