Workout of the Day (WOD)
CFM CLOSED
At Home WOD
5 Rounds
15 Burpees
25 Air Squats
35 Sit Ups
Post time for the WOD. Ex: 14:30 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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!
CFM Thanksgiving Schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
Superset with 3 box jumps increasing height each set
B. Partner WOD
3 Rounds [24min cap]
400m Run Relay
40/30 Push-ups
200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)
20 Box Jumps (30/24″) (Rx+ 36/30″)
All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.
Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep.
Ex: 53#, 18:38 Rx+
