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!
CFM Thanksgiving Schedule
Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule
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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Squat Waves E3MOM 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS
B. EMOM 12
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold
Post load for back squat and heavy front squat. Ex: 335, 325#
And coming tomorrow…
A. Weighted Pull Ups
2-2-2-2-2
B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
80 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
