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!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
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. EMOM 15:
Minute 1: 2 Hang Power Cleans
Minute 2: 3 Weighted Strict Pull-ups
Minute 3: Rest
B. Reps rounds for time: [12min cap]
21-18-15-12-9-6-3
Pull-ups
Hang power cleans (95/65 lb)
Post load for Hang Power Clean and Pull ups and time for the WOD.
Ex: 245#, 50#, 9:22 Rx
And coming tomorrow…
A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)
B. Partner WOD
AMRAP 18:
400m Run Relay (200m each)
20 Plate Ground to Overhead (35/25) (Rx+ 45/35)
30/24 Calorie Row
20 Alt Dumbbell Snatch (35/25) (Rx+ 50/35)
– Alternate work and rest with a partner.
Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx
