WOD Blog
 | Mon, Nov 22 2021 |  |
| CFM UPDATES SCHEDULE PROGRAMMING | Mon Nov 22 2021 Muscle Up Work | Mon Nov 22 2021 Back Squats | Good Grief |
CFM UPDATES SCHEDULE PROGRAMMING
(Check In)
ANNUAL CFM CHRISTMAS PARTY:
Many people are super busy in December so we have decided to hold our annual CFM Christmas party on Thursday Dec 30, 2021. That way more of us will be able to attend. Check the whiteboard for signups and further details!
SCHEDULE:
Can you believe it’s already the end of November?! Here is the schedule through the end of the year:
Thurs, Nov 25 THANKSGIVING CLOSED
Fri, Nov 26 One class at 5:30 pm
Fri Dec 17 CFM ANNUAL 12 DAYS OF CHRISTMAS WOD 5:30 AM and 5:30 pm
Thurs Dec 23-Sat Dec 25 CLOSED
Thurs Dec 30 CFM ANNUAL CHRISTMAS PARTY no 5:30pm class
2022 CROSSFIT GAMES OPEN
Starts on February 24, 2022
PROGRAMMING:
Our next 13 week cycle will be BUILDING on the base cycle.
We will be continuing to build strength in strict moves and pairing them with cardio conditioning.We will be adding in Ring Muscle ups and then move to Bar Muscle ups. We will also be working on building our engine and capacity. We will continue to work on intervals 2 times a week but with more intensity and a little shorter time frames. We will be implementing more barbell cycling using both light and heavier weights. We will be doing the Olympic Lifts (Clean and Jerks and snatches) utilizing 3 week waves building light to heavy with an opportunity every 3 weeks for a heavy single. Our squats, deadlifts and presses will include pure strength and also stamina. Well rounded programming with an Open flair!
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Mon Nov 22 2021 Muscle Up Work
(Check In)
Muscle Up Work
On own during warmup
60% of Max RMU, BMU, C2B or Pullups
1 Minute Recovery bike, row or 200m run
40% of Max RMU, BMU, C2B or Pullups
1 Minute Recovery bike, row or 200m run
20% of Max RMU, BMU, C2B or Pullups
*do not need to be unbroken
* use band as necessary
* may do progressions
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Mon Nov 22 2021 Back Squats
(Weight)
3 Sets of 10 @ 60% of 1RM Back Squat
1 Set of 10+ @ 60% of 1RM Back Squat
[Leave 2-3 Reps In The Tank On Max Set]
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Good Grief
(Rounds)
4 Rounds x AMRAP 3:
4 Devil's Press 50/35 35 / 25 lb's
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
FLOW: At the start of the workout you'll have 3 minutes to complete as many rounds and reps as possible of devil's presses, toes to bar, and double unders. After the 3 minute window is complete, rest 1 minute. At the 4 minute mark, begin where you left off during the first 3 minute window (if you finished 2 rounds and got 4 devil's press you'll start the next AMRAP on toes to bar). You'll continue on in this fashion for each AMRAP beginning each one where you left off in the last for all 5 rounds.
SCORE: Enter total rounds+reps of all 5 AMRAPS.
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