We have LOTs of outdoor workout space

Thursday 210128 – 4 rounds for max reps

A quick shout out to everyone who has been active on SugarWOD both in logging your workouts and in commenting and fist-bumping your classmates. This is such a great way to encourage fellow CFMers that you may not see in your class. If you have questions on how to get and utilize this new tool, please ask one of your coaches in class! We are happy to help you get going. We have a special community and this is another way to interact, encourage, and of course keep data. Keep up the good work!



Yoga on ZOOM with Maria is Thursday at 6pm!

4 rounds for max reps, 1 minute per movement:
Push-up down-dogs
Double Unders
Calorie Row/Bike
Rest 1 minute
Post total reps and any scaling

Intended Stimulus
In total, you will have 4 minutes at each movement (1 minute per round) to accumulate as many reps as possible. We have 2 body weight movements (Push-up down-dog and Sit-up) and 2 monostructural movements (Double Unders and Rowing/Biking). You will want to find scaling that allows for almost constant movement throughout the 4 minute round. It is your choice whether you transition to the next movement a few seconds before the minute is over, or if you wait until the coach says “transition” to stop and begin the next movement. The push-up down-dog is simply a good chest to ground rigid push-up right into a down facing dog. If you are outside under the EZ-ups you will do penguin jumps for double unders and you will bike. The score to post in SugarWOD today is TOTAL number of reps completed. Post total reps of each movement in the notes.

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.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

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