Upcoming Events
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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)
“Tabata That!”
Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 Rx.
And coming tomorrow…
A. Front Squat
5-3-2-2-1-1-1-1
B. EMOM 12
Min 1: 5-15 Toes to Bar
Min 2: 10-20 Hollow Rocks
Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)
Post load for squat and fewest reps completed of each movement in EMOM.
Ex: 325#, 15, 20, 15 Rx.
