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 | Mon, Oct 7 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (81 days ago) |
Monday October 7 2019 Rug Mouse(Time) Monday, October 7, 2019 Hey CFM! Don't forget to complete the surveys for Fall and Winter Apparel! Back Squat 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% Rest as Needed Between Sets WOD 'Rug Mouse' 20 Minute Bike or Row On the 0:00, 4:00, 8:00, 12:00 and 16:00: 5 Chest to Bar Pull-ups 5 Burpee Box Jump Overs (24/20) 50' Double Dumbbell Front Rack Walking Lunge RX 50s/35s 55+(35's/20's) STIMULUS Your score today is total calories accumulated on the Bike or rower in 20 minutes (keep the monitor running the whole workout) STRATEGY Rather than thinking of this like a 20 minute workout, we can think of it more as a 5 round workout Think of it like this: 5 Rounds on the 4 Minute: 8 Chest to Bar Pull-ups 8 Burpee Box Jump Overs (24/20) 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) Max Calorie Assault Bike in Time Remaining (Lowest Calorie Round is Your Score) When we think of it in this 5-round format with lowest calorie round being your score, it can help you better approach the work ahead The work off the bike will likely take somewhere around 1:30 - 2:00, giving you 2:00 - 2:30 on the bike each round Within that 2:00 - 2:30 time window on the bike, find a RPM or Wattage that you see yourself holding for the duration of that round and also within the other 4 rounds The RPM targets below tell you roughly how many calories you'll get in a 1-minute effort on the bike if you hold that pace: 50 RPM = 7 Cals 55 RPM = 10 Cals 60 RPM = 12 Cals 65 RPM = 15 Cals 70 RPM = 20 Cals SUBSTITUTIONS Assault Bike Any Other Machine Challenge: Take 15:00 to work on goals |
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