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WOD Blog
 | Mon, Feb 3 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 (33 days ago) |
Monday February 3 2020 Dead Space(Time) Monday, February 3, 2020 It is the last week of the #800gChallenge! Time to finish strong. There will be prizes for the top THREE finishers so get after it this last week! The Final CFM Weekly Fitness Challenge is COMPLETE 125 SLAM BALLS AND 250 WALL BALLS by this Saturday. All exercises 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, 2/8. 1 Rep Max Back Squat Warm up with light sets then 3@70% 1@80% 1@90% 1@98% 1@5-10# over max (percentages based off 1 RM Back Squat) Muscle Snatch 2 x 3 Click Here to see a demo the Muscle Snatch Snatch Grip Push Press 2 x 3 Click Here to see a demo the Snatch Grip Push Press Power Snatch 2 x 3 WOD: 'Dead Space' On the 5:00 x 5 Rounds: 7 Power Snatches (95/65) RX+ 115/85 15/12 Calorie Bike or 250/200m row or 200m run 7 Overhead Squats (95/65) RX+ 115/85 10 Shuttle Runs (down and back =1)green to green or black to black STIMULUS • In our interval conditioning piece, you'll work through the four listed movements for time and then rest until the next interval begins • Your score is the slowest of the 5 rounds Cashout CFM Weekly Fitness Challenge |
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