WOD Blog
 | Tue, Nov 21 2023 |  |
| 2023 THANKSGIVING SCHEDULE | Strength Accessory Tue Nov 21 2023 | Power or Squat Clean | Poker Face |
2023 THANKSGIVING SCHEDULE
(No Results Tracked)
Hey CFM!
The Thanksgiving schedule will be as follows:
Thur Nov 23
CLOSED
Fri Nov 24
5:30 am as scheduled
5:30 pm CLOSED
Sat Nov 25
CLOSED
Please continue to sign in under Class Schedule.
Please mark your calendars for the upcoming Christmas events:
Fri Dec 15 6 - 8 pm CFM Annual Potluck Christmas Party (further details coming)
Mon Dec 18 5:30 am and 5:30 pm CFM 12 Days of Christmas WOD
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Power or Squat Clean
(Weight)
3 @ 50%
3 @ 65%
2 @ 75%
2 @ 80%
1 @ 82%
1 @ 82%
Rest 1-2 Minutes Between Sets.
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Poker Face
(Rounds)
#1)4:00 AMRAP:
Buy-In: 400 Meter Run or row
Max Rounds:
12 Front Squats 115/85 75/55
6 Burpee Box Jump Overs (24'/20')
Rest 4 Minutes
#2)4:00 AMRAP:
Buy-In: 400 Meter Run or row
Max Rounds:
9 Front Squats 135/95 RX 95/65
6 Burpee Box Jump Overs (24'/20')
Rest 4 Minutes
#3)4:00 AMRAP:
Buy-In: 400 Meter Run or row
Max Rounds:
6 Front Squats 155/105 115/85
6 Burpee Box Jump Overs (24'/20')
Score: Rounds + Reps (front squats and Burpee box jumps) for each interval
Front Squat is from the floor.
We'll work for 4 minutes, then rest for 4 minutes in these 3 fast-paced intervals. Each interval begins with a 'buy-in' 400 meter run. This run only happens once to start each interval
In the remaining time, you'll complete as many rounds and reps as you can of front squats and burpee box jump overs
The runs should take 2 minutes or less to complete, giving you 2 minutes to work through the inside work
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