WOD: Tuesday, January 1st, 2019 (CLASSES CANCELLED)
All classes cancelled for today. Open gym only from 10 am to 11am. Happy new year from the CFM staff !
Today's WOD
WOD: Thursday, September 28th, 2023
Warm-up: Group Dynamic
- Med-Ball Squat Tabata – 2 Minutes
- :20s Bottom of Squat hold – :10s of MB Squats
- Pigeon Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 x 5 Rounds
- 200 Meter Run
- 5 Back Squats (increasing weight per round)
*Start around 60% of 1RM and build
*Last set should be a tough set of 5 but NO failing!
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Workout: Every 3 Minutes x 6 Rounds
- 200 Meter Run
-in remaining time complete max reps:
- Rd1 and 4: Max Box Jump Overs (24”/20”)
- Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K)
- Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14)
*3 Separate scores:
- One score for total BJO, Goblet Squats, and ABSU
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Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
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