WOD Blog

Mon, May 4 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 (27 days ago)

Monday May 4 2020 Workaholic


(Time)
Monday, May 4, 2020

Welcome back CFM! You have been missed! Don’t forget to check your email and watch the YouTube video for updated info regarding the box. A few reminders:

-Please stay home if you are not feeling well.
-Please continue to sign up for class. And only sign up if you are certain you will be attending.
-Wash your hands before and after the workout.
-Remember, 10 feet of physical distance when working out and 6 feet of distance otherwise.
-Please clean all equipment etc. after use with the green hardcore cleaner and a cloth or paper towel.
-There is a microfiber mop in the bathroom to be used to clean up sweat spots, chalk marks etc. after each class. Just get the mop wet and spray the green hardcore cleaner on the mats or directly on the mop.
-Coaches will be doing further sanitizing after each class.

STRENGTH/SKILL
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Start 50% 1RM Front Squat and slowly build
• The bar comes out of the rack for each set
• Each set is meant to be completed without dropping the bar
Chest to Bar Pullups
3 set of 10

WOD
'Workaholic'
3 Rounds:
400m run
10 Pendlay Row Sugg weights: 95/65 75/55
Directly Into...
3 Rounds:
10 Power Snatches 95/65 75/55
15 Thrusters 95/65 75/55



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)