CFM Upcoming Events
Thursday, February 21st: 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, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
Valentine’s Day
Partner WOD
Buy In: 1000m Row* (Split anyway)
AMRAP 10
2-4-6-8-10-12…
Wall Balls (20/14) – Partner 1
Synchronized Burpees
Wall Balls (20/14) – Partner 2
Partner Wall Ball Sit Ups
*while rowing, the medball can’t touch the ground
Score 1000m row time and reps in the AMRAP. Ex: 3:40, 210 Rx.
And coming tomorrow…
A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 30 Med Ball Russian Twists (20/14)
B. 4 Rounds [15min cap]
30 Plate Taps (35/25)
15 KB SDHP (70/53)
10 Box Jumps (24/20)
10 Single Arm KB Overhead Reverse Lunges (70/53) (5L/5R)
Post time for the WOD. Ex: 12:10 Rx.
