CFM Upcoming Events
Thursday, November 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!
Friday, November 19th Casino Night 6-8 pm!
Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!
Saturday, December 11th Save the date! CFM Holiday Party!
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 5 Sets for Load:
5 Back Squats
B. For Time: [8min cap]
– Every time you break perform 12 barbell bent over rows
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side
Post load for squat and time for the WOD. Ex: 345#, 6:50 Rx
And coming tomorrow…
13 Rounds For Time: [40min cap]
8 Strict Pull-ups
26 Box Step-ups (24/20″)
– Wear a vest if available
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021. Soviak was an avid CrossFitter at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam, and this workout includes some of his favorite CrossFit movements. “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.” — Harold Aranda, a family friend.
Post rounds completed or time to finish. Ex: 10+40 Rx w/ Vest