FRI 12.24.21 Merry Christmas and Happy Holidays!!

Glenn

CFM Upcoming Events

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

At Home Workout of the Day (WOD)

Warm-Up
1 set:
30 jumping jacks
10 toe touch + jump
30 skier jacks
10 alternating Cossack squats
30 lateral hops over line
10 leg swings (across body) / leg
30 forward-facing hops over line
10 leg swings (forward & backward) / leg”

A. 2 sets:
15 DB rows / arm (heavy)
Max superman hold
– If needed, substitute a backpack for the DBs

B. 10 x 1:00 rounds:
60-yard shuttle sprints (5 yards, 10 yards, 15 yards)
10 DB deadlifts (or Backpack or 10 Alt Airplanes)
Max jumping lunges
– Rest 2:00

Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)

And coming Saturday… CFM Closed. Try the At Home WOD!

12 Days of CrossFit Bodyweight
12 rounds for time: [25-30min goal]

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post the time to complete the WOD. Ex: 26:10 Rx

And coming Sunday…

A. EMOM 6:
Minute 1 | :15-:30 hollow hold
Minute 2 | :30 handstand walk

B. Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Ex: 124, 105, 510 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam

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