Workout of the Day (WOD)
A. EMOM 12
Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold
B. 2 Rounds for Max Reps
3 Minutes: Shuttle Sprints (25-25ft)
1 Minute: Alternating DB Snatches (50/35)
1 Minute: Sit Ups
1 Minute: Wall Balls (20/14 at 10/9ft)
3 Minutes: Rest
Post total reps from intervals. Ex: 232 Rx.
Upcoming Events
Thursday, May 14th 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 23rd 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.
Monday, May 25th CFM Closed for Memorial Day!
Saturday, May 30th CFM 14th 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!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row
B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)
Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx