WED 12.22.21

Kiana

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. EMOM 6:
3 high box jumps

B. Half Collin
3 rounds for time: [22min cap]

400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 kb sumo deadlift high pulls (70/53 lb) (Rx+ barbell 95/65 lb)

Post height for box jumps and time for the WOD. Ex: 39″, 18:10 Rx

And coming tomorrow…

A. On a 5:00 Clock:
1:00 strict handstand push-ups
Rest 1:00
1:00 toes-to-bars
Rest 1:00
1:00 kipping handstand push-ups

B. For time: [14min cap]
2,000/1,600-m row
At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

Post total for each movement and time for the WOD.
Ex: 21, 32, 25, 10:58 Rx.

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