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: Tuesday, March 21st, 2023 (Burpee Day 51)
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s bottom of squat hold w/ plate – :10s of plate squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway (150M Air Runner)
- 5 Front Squats (ascending weights)
- 10 V-Ups
*Front squats come from the floor
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Workout: For Time
- Buy In: Run the Loop (1200 M Air Runner)
-Then complete:
5 Rounds
- 8 Toes to Bar
- 10 Front Squats (135/95)
- 12 Burpees to target (pull up bar)
*Loop scaling options:
- 2000 Meter Row OR 3600 Meter Bike
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Cardio Option: For Time
- Buy In: Run the Loop (1200 M Air Runner)
-Then complete:
5 Rounds
- 8 Toes to Bar
- 24 KB/DB Goblet Squats (24K/16K)
- 12 Burpees to target (pull up bar)
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Core: 4 Rounds
- 10 Banded Paloff Press
- 10 Banded Rotations
