We have LOTs of outdoor workout space

WODs for Dec 26th-30th 2017

Merry Christmas and Happy New Year… enjoy this week leading up 2018! Get in here a few times. Call another CFM athlete and make a date to get in a WOD together. That will compel you to show up. Look at the schedule above! Start off the New Year now… by the way, we are OPEN for a 9:30am holiday WOD on the First!

Monday- closed for Christmas

Tuesday’s WOD at 6, 7, 9am and again at 4 and 5pm… no 6pm class!
Three rounds for time of:
75 air squats
50/40 calorie row
25 push ups
Post time and scaling to chalkboard/journals.

Wednesday’s WOD at 7 and 9am and again at 4 and 5pm… no 6pm class!
CrossFit Total “Doubles”
Back squat 2-2-2 reps
Shoulder press, 2-2-2 reps
Deadlift, 2-2-2 reps (drop ok)
Post 2RM for each set and add up the 3 numbers to make the “Total”

Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm… no 6pm class!
Power snatch, 3 rep
15 minutes to work up to a heavy set of 3 reps
(remember last week Friday?- 2 rep, today for 3 reps)
Post 3 rep load to chalkboard/journals
Compare to Nov 15 2017
As many rounds as possible in 8 minutes of:
25′ walking lunge (50/35# DB)
15 reps alternating DB snatch one (50/35#DB)
Post scaling and number of rounds and remaining reps to chalkboard/journals

Friday’s WOD at 7 and 9am and again at 3 and 4pm… no 5pm class!
Turkish get up- 15 minutes to establish a new 1RM (both sides)
Post load to chalkboard/journals and PR board.
Compare to Dec 6 2017- 5 and 3 rep, June 5 2017-1RM, March 22 2017- 1RM, Jan 6 2016- 1RM
Tabata 4 Movements
Wall ball shots
Sit ups
KB swings- heavy, Russian
Pull ups
Post total reps for each of 4 movements to chalkboard/journals

Saturday 9:30am BIG WOD
Partner work/rest WOD
As many rounds as possible in 20 minutes of:
50/35kg clean and jerk, 3 reps
6 box jumps (24/20″)
Partners switch places after one round.

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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