WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Fri, Nov 29 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 (37 days ago) |
Fri Nov 29 2019 Steam Roller(Time) Friday Nov 29, 2019 Hope everyone had a great Thanksgiving! Come work off that turkey! We added a 7:00 am class today and will have our usual 5:30 pm class. Silverback Primer 3 Sets For Quality: 10 Cossack Squats 10 Waiter Squats Click Here For Demo Video ________________________________________ Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: * 5 Seconds Down * 2 Second Pause * Aggressively Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% ________________________________________ Deadlift 3 sets of 5 55% 65% 75% ________________________________________ WOD 'Steam Roller' For Time: 25/20 bike or 30/21 row or 400m run, 9C2B, 2 Deadlifts 25/20 bike or 30/21 row or 400m run, 9C2B, 4 Deadlifts 25/20 bike or 30/21 row or 400m run, 9C2B, 6 Deadlifts 25/20 bike or 30/21 row or 400m run, 9C2B, 8 Deadlifts 25/20 bike or 30/21 row or 400m run, 9C2B, 10 Deadlifts Barbell: 225/155 |
|
|
