CFM Upcoming Events
Saturday, December 11th Save the date! CFM Holiday Party 6-10 pm!
Thursday, December 16th 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- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David
Workout of the Day (WOD)
A. 3 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.
B. Partner Long Jackie
For Time: [20min cap]
1000/800m Row
25 Thrusters (75/55#) (Rx+ 95/65#)
25 Pull-ups (Rx+ Kipping C2B)
750/600m Row
20 Thrusters
20 Pull-ups
500/400m Row
15 Thrusters
15 Pull-ups
– One partner rows while the other completes the thrusters and pull ups
– All the reps and distances are individual totals
Post total number of pull ups and time for the WOD. Ex: 42, 17:30 Rx
And coming tomorrow…
A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean
B. For Time: [15min cap]
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
Post load for clean and time for the WOD. Ex: 215, 11:49 Rx