WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Mon, Dec 30 2019 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (35 days ago) |
Monday Dec 30 2019 Fight or Flight(Time) Monday, December 30, 2019 Warmup/Silverback Primer 2 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% Rest 3 Minutes Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94% Rest 3 Minutes Set 7: 6 Reps @ 88% Set 8: 4 Reps @ 94% Set 9: 2 Reps @ 100% All percentages based off our 5-Rep Heavy from earlier in the cycle. WOD: 'Fight or Flight' 20:00 AMRAP: 20 Wallballs (20/14) 20 Hang Power Snatches 95/65 55+ (65/45) 20 Box Jumps (24/20) 20 Front Squats 95/65 55+ (65/45) 20/15 Calorie Row or 16/13 bike |
|
|
