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. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
4/4 Table Top Y-hold (15 sec hold) “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
And coming tomorrow…
A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps
B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)
Intermediate = 95/65
Scaled = 75/55
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx