MON 03.14.22


CFM Upcoming Events

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

5 rounds for time: [30min cap]
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row


  • In today’s workout, athletes are faced with a good chunk of strict gymnastics work. This volume is crucial to build muscular stamina and strength. Keep the volume relatively high regardless of the scaling option. If you scale the reps, most athletes should perform at least 50 reps of each exercise across the entire workout (10 reps per round). This ensures they still get a good amount of volume in.
  • Coaches will have a plan for scaling today. We could spend an entire class scaling the handstand push-up and the ring dip, however, we don’t have the time. We recommend athletes pick 1-2 specific scaling options for the strict gymnastics movements today and settle into the best option as soon as possible as we warm-up. Look at the scaling options provided below.

Movement Scaling Options

Strict handstand push-ups |
~1:00 of work
Reps (no less than 5/rd) => scale to single-leg variation or add deficit 6-9″
deficit single-leg pike hspu (2/3″) (DSPT)
deficit pike hspu (2/3″) (DPT)
pike hspu (PT)
deficit pike knees (DPK)
pike knees (PK)
incline push-ups

Strict ring dips |
Reps (no less than 10/rd),
10-15 banded strict ring dips (orange/red/blue only)
bar dips
box-assisted ring dips (straight/bent)
straight leg box/bar dips
bent knee box/bar dips

Row |
scale distance 1,000/800/640/500-m

Post time for the WOD. Ex: 28:10 Rx

And coming tomorrow…

400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Movement Scaling Options

Strict pull-ups |
:30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict)
BAP (heels)
BAP (calves)
BAP (floor)
Ring rows @line
Ring rows 1ft bk

Run |
Reduce distance 400/300/200/100-m
modify bike 32/16/8 cal women, 40/20/10 cal men
400/200/100-m row women
500/250/125-m row men

Post total pull-ups completed. Ex: 68 Rx

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