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- 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. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders
Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
And coming tomorrow…
A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%
B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon
Post load for squat and and total pull ups. Ex: 295#, 64 Rx.
