*Hold the bottom of a squat for 3 minutes.  You will only do this at the beginning of class (after the warm-up)


Bench Press


For Time:
800m Run
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!


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