CFM Upcoming Events
Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 18
Min 1 – 6 Handstand Push Ups
Min 2 – 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 – 10 Toes to Bar
B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg
Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.
And coming tomorrow…
A. Back Squat
4 x 8
Work to a heavy set of 8
B. 4 Rounds [8 Min Cap]
8 Strict Chest to Bar Pull Ups
10 Overhead Squat (115/85)
Post load for squat and time for WOD. Ex: 275#, 4:40 Rx.