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Thursday 231207 4 RFT: Lunge, TTB, Run

Alex strides in smiling from a recent run!

4 rounds for time:
10 Front Rack Rev. Step Lunges (50/35kg)
15 Toes to Bar
400m run
Post finish time and any scaling

Intended Stimulus
Choose a barbell loading that allows for unbroken lunges, but is still quite challenging. Find a TTB scaling that you can get through in 2-3 sets, or unbroken IF, and only IF, you’re going Rx. Run at a pace that allows you to get back to the barbell right away and start lunging. Then, send it on that final 400!

Tuesday 231205 EMOM 20

A packed 9am class pushes through yesterday’s AMRAP 10!

EMOM 20:
1- 10 strict pull-ups
2- 15 ACFT Pushups
3- 20/15 calorie row for time
4- rest
Post row times and any scaling

Monday 231204 DB Complex + AMRAP 10

We realize this is a busy season. Make it a priority to get training sessions in the new few weeks. You’ll feel better, you’ll stay on track, and you’ll de-stress with your community. As to not add another holiday event to everyone’s schedule… we’ve chosen to host our annual in house CFM Festivus event on Saturday, January 6th!! It’ll be a great way to kick off 2024!! The event will run from 8am to noon. Mark your calendars well in advance as this is a gathering you won’t want to miss!! More info to come. For now, prioritize your health, physical and mental, and we’ll see you in the gym 💪🏻

Faith, deadlifting under the lights

Workout of the day:
On the 4:00 for 4 rounds (building AHAP):
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press
Post loading in notes
Alt DB Snatch (50/35#)
Goblet Squat (50/35#)
Post total completed reps and any scaling

Friday 231201 L-sits + a Quick Couplet

Brian gets triple extension BEFORE shrugging and pulling with the arms!

Workout of the day:
15 minutes of dedicated L-sit and inversion drills and practice (bars, rings, parallettes, boxes, wall, freestanding) ending with 3 max duration attempts and athletes L-sit of choice
For time complete:
50 Double Unders
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
post finish time and any scaling, and post longest L-sit and the variation/scaling in notes
compare to: 220803

Thursday 231130 AMRAP 15

5k for time!

8 Deadlifts (100/70kg)
14 Toes to Bar
28 Air squats
Post completed rounds + reps and any scaling

Wednesday 231129 Row 5k

Workout of the Day:
Row 5,000 meters for time (or bike 6.5 miles)
Post finish time to SugarWOD and new PR to the board!

Intended Stimulus
Get into The Hut and do this one with your community! They need you and you need them for this one 🙂 It is critical that you choose to come out of the gate at the right pace. Taking off too fast for the first 1k means you’ll likely have to adopt the ‘just hold on’ strategy for the remaining 4k. Ideally, you will hold your chosen 500m split time from the start until right before the finish, where you’ll give it everything you have for the final 200-300m. Having sound rowing technique is so important here. You’re going to take a lot of strokes, so remember the order of events for maximum efficiency! “Legs, hips, arms”. Set up with a strong and braced neutral spine at the start of each stroke, drive through the HEELS (not the balls of your feet or your quads will turn to jelly), and finish with the arms pulling the handle to the bottom of the sternum. Pulling early with the arms, even by just a little bit, can give you that forearm pump sooner than you’d like to feel in a 17-25 minute bout of rowing.

Tuesday 231128 Front Squat, C2B, Run

Becca leads a PACKED Thanksgiving break class!


For time complete:
20 Front Squats (60/45kg)
20 C2B Pull-ups
800m run
15 Front Squats
15 C2B Pull-ups
400m run
10 Front Squats
10 C2B Pull-ups
200m run
Post finish time and any scaling

Monday 231127 Power Snatch

We are back to our regular schedule here at CFM! Kick the week off right with a Monday session or class

Power Snatch

post new 1RM!

Thursday 231123 Thanksgiving Partner 9am

Happy Thanksgiving CFM!
We are thankful for each and every one of you and what you bring to this special community. To celebrate… get in here for a special Thanksgiving partner workout at 9am!!

CFM Thanksgiving schedule for the rest of the week:

Thursday Nov 23rd: 9am Thanksgiving class!

Friday Nov 24th: 7am and 9am classes

Saturday Nov 25th: 8am and 9am classes

Tuesday 231121 4 rounds for reps

CFM Thanksgiving schedule:

Wednesday Nov 22nd: 6am, 7am, 9am, 10am classes, no evening classes

Thursday Nov 23rd: 9am Thanksgiving class!

Friday Nov 24th: 7am and 9am classes

Saturday Nov 25th: 8am and 9am classes

Jonathan, Ulrica, and our drop-in from Denmark, Hessan, work through tempo back squats and weighted pull-ups!


4 rounds for max reps:
1 minute max Alt DB Snatch (50/35#)
1 minute max Box Jump (30/24″)
1 minute max SA OH Reverse Step Lunge (50/35#)
2 minute rest
Post total reps completed and any scaling

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

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