WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Wed, Apr 8 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) |
Wed April 8 2020 Snake Bite(Time) Wednesday April 8, 2020 WOD Introduction is up on YouTube and the webpage. And a FYI, there are many free timer apps for your phone if you need one, including a Tabata timer. Just search for CrossFit timer apps. There is also a timer on our website … look for it at the bottom of the page. https://youtu.be/_3O-9gnolnU Snatch Pull Complex On the 2:00 x 5 Sets: 1 Snatch Deadlift 1 Hang Snatch High Pull (pockets) 1 Hang Snatch High Pull (knees) 1 Snatch (floor) If possible, start 50% work to 70% 1RM Snatch SUBS A) Dumbbells Only On the 2:00 x 5 Sets: 10 Double Dumbbell Overhead Step Back Lunges WOD 'Snake Bite' 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups or Barbell Rows SUBS B) Dumbbells Only 21-15-9: Double Dumbbell Power Snatches Double Dumbbell Front Squats Cashout 3 sets 9 V-Ups 15 Hollow Rocks 21 Sit-Ups
|
|
|
