New Years Eve: 9 & 10am Classes

Today we will run a 9:00 and 10:00am class only.  We are closed tomorrow, New Years Day.  Have fun and stay safe everyone! 


WOD:

50 Single Arm KB or DB Snatch

50 Wallballs, 11/10′ target

50 T2B

50 Burpee Box Jumps 24/20

50 Flutter Kicks, 4 ct. 

50 Walking Lunges w/ plate

50 Ring Rows

50 Single Arm KB or DB Clean and Press

 

 

Follow the Leader

  

Yoga is canceled today, sorry for the inconvenience.


WOD: 

 “Follow the Leader”

50 Wallballs 20/14

40 Deadlifts 135/95

30 Box Jumps 24/20

20 OHS 95/65

*This will be follow the leader style. Athlete #1 begins and athlete #2 cannot start a movement until athlete #1 has completed all reps within the set. Once athlete #1 has completed the set, than athlete #2 can follow. Athlete #2 cannot move ahead until athlete #1 is finished. Reps cannot be split. Each athlete does entire chipper.

 

 

Back In Business

 

WOD:

25 min AMRAP –  

30 Single Leg KB RDL

30 Pull-up

30 KB Clean and Press

30 KB Overhead Lunge

30 KB Bent Over Row

30 V-ups

12 Days Of Christmas

 

We are running a 5:45, 9:00 and 10:00am class only today.  We are closed tomorrow.


WOD: “12 Days of Christmas”

For Time – Just like the song

1 Muscle-up

2 Box Jumps 36/30

3 Front Squats 95/65

4 HSPU

5 American KBS 70/53

6 Pull-ups

7 Thrusters

8 Mountain Climbers, 4 ct.

9 Sit-ups

10 Wallballs

11 Burpees

12 Clean and Jerks

 

Rope Climb

 

Don’t forget, CFM’s Holiday Party is tonight at 7:00pm at the gym.  See you there in your best PJs!!


WOD:

3 Rounds – 2 minutes at each station, 1 minute rest between stations. 

1. Rope Climbs and or Muscle-ups

2. Slep Rope Pull(to you), Sled Push(back) 

3. Clean and Jerk, heavy

4. L-Sits

Spend 2 minutes at each station with the intent to complete the best QUALITY reps you possibly can without worrying about quantity. 

Sunday Stuff

 

One of the many reasons to incorporate muscle tension to ALL of your exercises! 


In teams of three complete the following workload –

800m weighted carry @ 50% team bodyweight

5k Row

30 Sled push trips – heavy

45 Tire Flips

 

Saturday Stuff

 

Shannon sends here greetings from Hawaii! 


WOD:

For Time – 

Run 1,600m 

140 Double-unders

120 Walking Lunges

100 Squats

80 Sit-ups

60 Push-ups

40 Box Jumps 30/24

20 HSPU

 

 

Unilateral Work

 

Strength:

Sumo Deadlift – 6-6-6-6-6 

WOD: All Single Arm

For Time – In order

100 KB Snatch (50 L/R)

100 KB RDL (50 L/R)

100 KB Thrusters (50 L/R)

100 KB Swings (50 L/R)