WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Mon, Mar 2 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 (32 days ago) |
Monday March 2 2020 Pinball(Time) Monday, March 2, 2020 Yes, the CFM monthly challenges have returned! The March monthly challenge is ACCUMULATE 15,000 METERS OF ROWING AND/OR RUNNING (can be a combination) AND ACCUMULATE 50 MINUTES OF PLANKING for the month. The challenge will run from Monday, March 2, 2020 through Tuesday March 31, 2020. As usual, all work must be done at CFM outside of the WOD. If completed, your name will be entered in a raffle drawing for prizes! Track your progress on the whiteboard at the box. Deload Week! Tempo Back Squat Tempo Back Squat On the Minute x 10: 1 Pausing ''One and One Quarter'' Squat Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62% * Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. • Pause for 2 seconds in the bottom of the initial squat • Pause for 2 seconds at the top of the ''one quarter'' squat • These percentages are based on your 1RM Back Squat https://www.youtube.com/watch?v=2B_Q_ZFCuc8&feature=youtu.be WOD 'Pinball' 5 Rounds: 1 Minute Wallballs (20/14) *Males 10', Females 9' 1 Minute Double Dumbbell Power Snatches 50/35 55+ (35's/20's) 1 Minute Bike or Row Calories or shuttle run (green/green black/black down/back=1) 1 Minute Rest Your score is total reps accumulated over the 5 rounds DOUBLE DUMBBELL POWER SNATCHESTwo dumbbells, where our standard is that one end of each DB touches the ground between reps Body Armor 1 Round, Not For Time: 15 Barbell Hip Thrusts 100' Single Dumbbell Overhead Walking Lunge 15 Barbell Hip Thrusts 100' Single Dumbbell Overhead Walking Lunge 15 Barbell Hip Thrusts |
|
|
