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| WOD Blog |
| Class Schedule |
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WOD Blog
 | Mon, Jan 20 2020 |  |
 | 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 (34 days ago) |
Monday January 20 2020(Time) Monday, January 20, 2020 MLK Jr Day! Normal schedule today. GREAT first week on the #800gChallenge ! Your CFM Weekly Fitness Challenge Week 2 is COMPLETE 500 SITUPS by this Saturday. You can vary the situps as you like (ie, abmat, GHD, Russian twist, etc.) Must be done at CFM outside of the WOD. You can record your progress on the whiteboard at the box. If completed, you earn two points to be entered in WodifyRise on Saturday, 1/25. Silverback Primer 2 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges Back Squat Build to Heavy 5 STIMULUS • Looking to establish a new 5RM Back Squat today • Compare your scores to the last time we did this on November 25, 2019 (pic on whiteboard) Warmup Sets 5 Reps @ 50% 3 Reps @ 70% 1 Rep @ 80% 1 Rep @ 90% Overhead Squat Complex 3 Sets: (from rack) 1 Pausing Overhead Squat (3 Seconds in Bottom) 2 Overhead Squats Set 1: 62% of 1RM Overhead Squat Set 2: 66% of 1RM Overhead Squat Set 3: 70% WOD “Pins and Needles” 7 Rounds: 5 Strict Pull-ups 6 Overhead Squats 95/65 RX+ 115/85 55+ (75/55) 7 Power Cleans 95/65 RX+ 115/85 55+ (75/55) Conditioning 2 Rounds, Not for Time: 21/16 Calorie Bike or 20/23 cal row or 400m run 1:00 Handstand Walk Practice SUBS Handstand Walk • 30 Seconds of Practice • 30 Seconds of Handstand Weight Shifting • 30 Seconds of Box Shoulder Taps |
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