Upcoming Events
Thursday, November 16th 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean
2-2-2-2
B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85)
2min Rest Between Rounds
Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.
And coming tomorrow…
A. Front Squat
1 x 5 @ 73%
1 x 4 @ 78%
2 x 3 @ 83%
1 x max reps @ 83%
B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees
Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.
