WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Tue, Apr 14 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) |
| Tuesday April 14 2020 Flashback | Tuesday April 14 2020 Leg Lifts |
Tuesday April 14 2020 Flashback(Rounds) Tuesday April 14, 2020 WOD Introduction and Bring Sally Up demo is up on the website and YouTube. https://youtu.be/xezeTZat-Jg Gymnastics 10:00 on clock 200 m run 10 strict HSPU (seated DB press, barbell strict press, pushups) WOD: 'Flashback' 10:00 AMRAP 30 Double Unders 10 Hang Power Cleans 30 Double Unders 10 Push Jerks Suggested weights: 135/95 55+ 95/65 Scoring: Rounds + Reps Aerobic Threshold Intervals On the 3:00 x 3 Rounds: 400 Meter Run or 1:30 run or 1:30 on a piece of cardio equipment STIMULUS GENERAL • In today's running intervals, we're looking for a work to rest ratio right around 1:1 • These are not all out efforts, rather strong efforts that can be sustained for the 3 rounds • These runs should take between 1:30-1:40 to complete • Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
|
|
|
