CFML Weekly 8/28/23

August highlights

213 Person Records!

Click image to see your name!

September serves as our final preparatory phase for the last strength cycle of 2023.

The Olympic cycle unfolded seamlessly. We began with mastering movements from the pinnacle down to the foundation, ensuring even newcomers gained valuable technical insights. Athletes achieved numerous personal records within just eight weeks, a testament to their dedication and progress. Our gymnastics cycle emphasized skill before metcon and introducing intricate movements to elevate the challenge.

September serves as a preparatory phase before the final strength cycle kicks off in October. Overhead squats and bench presses will dominate the first October cycle; spotlighting these in weekly sessions during September. We’ll reintegrate intense pulls from the ground—Deads, Sumo Deads, and Odd Objects.

Skill sessions will address Double Unders, improving capacity for the 2024 CF Open. Comprehensive GPP workouts will shift from anaerobic (short & intense) to aerobic (longer and less intense) conditioning. Lastly, we will complete some notable benchmarks. Prepare for an action-packed September ahead.


• 1 Barbell Cycling
• 1 Bench Press
• 1 Overhead Squat
• 1-2 Short Sprint WODS
• 1 Heavy Day
• 1 Long WOD
• 1 Partner


“I Regained the joy of pain-free exercise at CFML.” Our consultative fitness approach, starting with a free Day One intro session, addresses skeletal health, mobility, and strength. Join us to ease aches, improve flexibility, and achieve your goals. Grab 20 classes for the price of 10 through August 31.


Embrace the fitness journey’s highs and lows. From pushing limits to celebrating milestones. Experience the game-changing support from Day One. Join us in retesting your body composition and fitness.

SEPT. 16 – Ply. Mtg. SEPT. 23 – Ardmore
SEPT. 30 – Wayne


At CFML, we believe that the movements you perform daily should take center stage in your exercise routine. Join the newest 35 August members and let us guide you toward the freedom that comes with becoming a fitter version of yourself. Claim your free 1:1


Calorie torching workout of the week.
Power Clean 1×2
— Then —
Cleans & Ring Dips


New ventures might seem overwhelming, but we’re here to support you. Meet Coach Alex. His dynamic energy promotes growth and cultivates strong fitness communities. Pro Tip: Ask him about his peanut butter IG channel…



CFML Civil War: October 28, 2023 Rx, Scaled and Masters Divisions
• Swim WOD! September 10, 2023. Ply Mar Swim Club. More details soon!
• Labor Day Weekend Hours, Check Wodify.
• Fall 2023 Schedule Starts September 5, 2023. Check Wodify & Website.