TUES 05.16.23


Upcoming Events

Thursday, May 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!

Saturday, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Sunday, May 28th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

And coming tomorrow…

A. L-sit Hold
In 15 minutes practice
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

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