*Hold the bottom of a squat for 3 minutes. You will only do this at the beginning of class (after the warm-up)
50 KB Swings (55/35)
40 Goblet Thrusters
30 Goblet Lunges total (15 per leg)
20 Russian Twists w/ KB
10 Push Press on left arm
10 Push Press on right arm
*This is all done with the same kettlebell. The run is without the kb.
The schedule has changed! We now have a 5am on Mondays, Wednesdays, and Fridays. The 11am is now at 11:30 every weekday.
Want your kids out of the house and active this summer? We have the perfect place for them! CFMC is holding a CrossFit Kids class June 9th – July 10th (5 weeks) on Mondays and Thursdays from 10am to 10:50. Your kids will be taught by a certified CrossFit Kids trainer, and will learn the basic movements of CrossFit. More than that, they’ll have FUN! The cost is $75, and there will be a $5 sibling discount. Ages 5-12 will be able to sign up. Only 12 spots are available, so sign up before it fills up!