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, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.
Saturday, December 11th Save the date! CFM Holiday Party!
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David
Workout of the Day (WOD)
A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)
B. Partner WOD
400m Run Relay (200m each)
20 Plate Ground to Overhead (35/25) (Rx+ 45/35)
30/24 Calorie Row
20 Alt Dumbbell Snatch (35/25) (Rx+ 50/35)
– Alternate work and rest with a partner.
Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx
And coming tomorrow…
A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest
B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)
Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx
Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p CASINO NIGHT LIGHTS
CFM Lift Off
8:00a Doors Open
9:00a Snatch Session
10:30a Clean & Jerk Session
1:15p Pop-up BAF Day!