CFM

After a tough 5 weeks of Open competition CFM has done it again!  Qualified an affiliate team for the Central East Regionals!  And they could not have done it without you!  We had an unprecedented number of athletes post scores for the team this year!  But its not time to let off the gas yet!  There is still a lot of work ahead for us ALL!  So if you want to continue to support the team and have a blast doing it here is how!

  • Step 1 :  Buy your limited edition 2014 Central East Regionals Tee!  A fashion must for CFM regional spectators!  All proceeds go to support Team CFM!  Click HERE to place your order!  Orders MUST be placed by 4/20 so don’t wait!
  • Step 2 :   ROAD TRIP!  Find a group of cool kids to ride and room with in Cincinnati!  Our Hotel is linked HERE.  Use PROMO Code “CFM”  for the discounted rates.  Reservations MUST be made prior to May 1st.  Regional Details are listed below:Competition Dates: May 16 – 18, 2014 (Sunday night is always fun if you can stay) Mandatory athlete check-in will take place at the competition venue on Thursday, May 15. Hours to be announced.  Event Location: Fifth Third Arena  2700 O’Varsity Way,   Cincinnati, OH 45221
  • Step 3 :  Come out and support TEAM CFM at Rich Froning’s ” Mayham for Mustardseed Ranch”  This competition is a one day event held in Cookeville TN.  We will have a chance to see Team CFM working alongside teams including Rich Froning, Matt Chan and  many other world class CrossFitters from all over the country!  Tickets are $15 and available at the box!  The competition is on April 12th!  HERE are the details!
  • Step 4 :   Register to compete in our 2nd annual “Festivus Games”  (Regionals for the rest of us).  This in house 3 event competition will be held at CFM for CFM members only on  Saturday May 10th.  A FREE  catered / paleo dinner will follow the podium ceremony  for all of you who participated in the Affiliate Legacy Cup!  Stay tuned to this page and the rest of the interwebs for registration details in the coming days.

 

Strength
7×1 3 Position Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.

WOD

“Spring Fling” 
30 C2B Pull-ups for time.
*Strict 5-minute cap.
Rest 5 minutes, then:
Run 1 mile for time.

Level 2: 30 Chin over bar pull-ups and 1 mile run

Level 1: 30 Banded or Jumping Pull-ups and 800M run