MON 12.20.21


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.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
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)

A. 4 sets:
2-6 pull-ups
6 single-arm KB front squats

  • Alternate arms each set.
  • Increase load across each set.

Pyramid Double Helen
B. For time: [25min cap]

1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups

Post load for KB squat and time for the WOD. Ex 70#, 22:10 Rx

And coming tomorrow…

A. 5 sets for load:
3 deadlifts

B. AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)

Post load for deadlift and rounds for AMRAP. Ex: 430#, 10+10 Rx

Leave a Comment

Scroll to Top