Upcoming Events
Thursday, September 21st 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, September 30th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Cam
1:00p: Open Gym- Cam
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)
“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)
Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145
Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx
And coming tomorrow…
Bring-A-Friend Day!
A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers
B. Partner WOD
AMRAP 20
50 Crossovers
20 Partner Med Ball Sit Ups (20/14)
15 Burpees Over Erg
20 Sit Ups
25/20 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.
Post rounds and reps for the WOD. Ex: 4+24 Rx
