Exercise of the Day (WOD)
5 Rounds [30min cap]500/400m Row50 Double Unders40 Air Squats
Put up time for the WOD. Ex: 23:10 Rx.
Upcoming Occasions
Thursday, Might 14th CFM Deliver-A-Pal Day! Invite a buddy or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact e mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Pal!
Saturday, Might twenty third Memorial Murph at 08:30 at CFM! We now have a singular alternative to supply each a service and expertise for all those that take part within the Memorial Murph WOD and share within the remembrance of an American Hero. Meet on the fitness center within the morning for the WOD.
Monday, Might twenty fifth CFM Closed for Memorial Day!
Saturday, Might thirtieth CFM 14th Anniversary Occasion at 5 pm! Mark your calendars and are available have a good time with us as we bask in meals, drinks and enjoyable. Meals and drinks will likely be offered, and this yr will likely be catered by the at all times wonderful Marlow’s Tavern!!
Right now’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Michael
And coming tomorrow…
A. Deadlift (enhance weight every set)EMOM 12Min 1: 4 Deadlifts (Tempo 3011 no bounce)Min 2: 5 Tall Touchdown Field JumpsMin 3: Relaxation
B. 3 Rounds [18min cap]20 Single Arm DB Overhead Lunges (10L/10R) (50/35)20 Burpees20 DB Cling Snatch (10R/10L) (50/35)
Put up load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
