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!!
6:00a: All Levels CrossFit- Patrick
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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael
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.
And coming tomorrow…
A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (35’s/53’s)
B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (20/24)
Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx