Upcoming Events
Sunday, May 28th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Thursday, June 15th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Partner WOD
AMRAP 20
15/12 Cal Row
12 DB Push Press (50’s/35’s)
9 Burpee Box Jump Overs (24/20)
1 partner working at a time.
All reps are team totals.
Partition rounds and reps any way.
B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
Post rounds for the AMRAP. Ex: 8+32 Rx
And coming tomorrow…
A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown
B. For Time
40-30-20-10 [16min Cap]
Kettlebell Swings (35/53)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round (Rx+ 5 reps)
Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.
