WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Mon, Dec 9 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 (36 days ago) |
Monday Dec 9 2019 Power Move(Time) Monday, December 9, 2019 We have a signup sheet for the Christmas Party potluck posted on the whiteboard. Don’t forget to sign up! Warmup 2 Sets 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90% Rest 3 Minutes Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96% Tempo Overhead Squat 5 Sets of 1 Tempo: 7 Seconds Down 7 Seconds Pause in Bottom 7 Seconds Stand Set 1: 35% Set 2: 40% Sets 3-5: 45% https://www.youtube.com/watch?v=pn8mqlG0nkE WOD 'Power Move' 10:00 AMRAP 6 Power Snatches (95/65) RX+ 135/95 55+ 65/45 9 Overhead Squats 12 Box Jump Overs (24'/20') |
|
|
