MON 11.15.21

Luke L (1st year at CFM) and Brandon B (going on 10 years at CFM) partner up for a workout!

CFM Upcoming Events

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!

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
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. For load:
Build to a heavy 3-rep front squat
(Rx+ 2 sec pause each rep)

B. AMRAP 20:
20 Medicine Ball Cleans (20/14 lb) (Rx+ 30/20)
60 Double Unders

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 10+2 Rx

And coming tomorrow…

A. 10 Sets For Load:
1 Strict Press

B. EMOM 10:
12 Archer Ring Push-ups
12 Archer Ring Rows

Post load for press. Ex: 192#

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