WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Mon, Apr 6 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 (28 days ago) |
Monday April 6 2020 Powerhouse(Time) Monday, April 6, 2020 Starting Week 2 of the HOME WODS! We are very encouraged by the active participation of our CFM members. Keep it up! WOD Introduction is up on the website and YouTube. https://youtu.be/m4hKwGGM7zY Strength: Stamina Squats (from rack) On the Minute x 10: 1 Front Squat 3 Back Squats If possible, barbell loaded at 60% of your estimated 1RM Front Squat for all repetitions. SUBS Option A) Barbell Only No Squat Rack 5 Front Squats (barbell taken from ground) If possible, Barbell loaded at 70% of your estimated 1RM Squat Clean for all repetitions. Option B) Dumbbells Only 3 Tempo Double Dumbbell Front Squats (5 seconds to bottom) WOD'Powerhouse' On the 5:00 x 5 Rounds: 200m run 18 Single Arm Alternating Dumbbell Power Snatches 9 Thrusters (or 18 single DB goblet thrusters) Suggested weights: 50/35 Dumbbell + 115/85 Thruster 55+ - 35/20 Dumbbell + 95/65 Thruster Score = slowest round
|
|
|
