Happy Father’s Day to all of the CFM dads! Our community wouldn’t be what it us without you. Know that your hard work and dedication to your health and fitness is an example to all. We hope you feel celebrated and appreciated.. because you ARE! We welcome you back to The Hut with an absolute BURNER of a 4 rounder 🙂
4 rounds for time: 400m Run 15 Power Snatch (45/30kg) 9 Burpee Over the Bar Post finish time and any scaling
On a 22 minute running clock, for max meters: 7 minute max distance row -rest 2 minutes- 5 minute max distance row -rest 2 minutes- 3 minute max distance row -rest 2 minutes- 1 minute max distance row post meters rowed at each interval
“Fran” 21-15-9 reps for time: Thrusters (43/30kg) Pull-ups Record time, load and any scaling
Compare to: June 21 2021, Aug 12 2020, Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
Intended Stimulus Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!
A huge shout out to those who set new PRs in their 3RM deadlift! The training is working, and testing days like these prove it (not to mention they’re really fun and a great hour with our community)! The June PR board is already filling up and we’re only 8 days in! Take a look below at the many PRs from the month may. Everything from consecutive double unders, 5RM deadlifts, kipping pull-up firsts, a “compare to” power clean row WOD, and more is up on that board. Good job CFMers and keep up the hard work!
Five 3 minute AMRAPs, separated by 2 minutes of rest: 15 Pull-ups (Rx+ with C2B) 15 Box Jumps max rep DU in remaining time post total DUs completed and any scaling
Intended Stimulus You NEED to be able to get these pull-ups done in 3 quick sets or fewer to hit the stimulus! For emerging pull-up athletes, consider cutting the volume a bit, but if you need to cut to less than 10 to get the pull-ups done in a minute, opt for 15 reps with a band. Then, take the 15 box jumps at a steady and safe pace. From there, it’s time to earn point by completing max rep double unders. Log your double unders completed each round in SugarWOD along with any scaling.