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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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. Power Clean + Power Jerk
5-4-3-2
B. AMRAP 20
6 Power Cleans (135/95)
9 Toes to Bar
12 Wall Balls (20/14)
Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 10 + 8 Rx.
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. EMOM 16
Min 1: 4 Box Jumps (36/30″)
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest
Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx
