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
KB swings- heavy, Russian
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.