*Hold the bottom of a squat for 3 minutes


Deadlift 5-5-3-3-1-1-1


5 Rounds
5 Hang Power Snatch (95/65)
10 Push-Ups
15 Air Squats

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!


3 thoughts on “5/23/14”

  1. First time maxing on dead lift finished at 345#
    6:47 did hang squat clean instead of hang power snatch

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