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: Monday, April 28th, 2025 (Burpee Day 91)
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate squats
- Pigeon Stretch – 1 Minute per side
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Strength-Endurance: EMOM x 10 Minutes (5 Rounds)
- Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Bike/Runner
- Even Min: 3 Squat Cleans
RX: (135/95) RX+: (185/115) CRX: (205/125)
*:50s Cap on calories
*Bar can be done as drop singles
*Bar should be challenging but repeatable across 5 rounds
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Workout: Every 5 Minutes x 3 Rounds
- 200 Meter Run
- 16 Wall Balls (20/14)
- 8 DB Hang Clean and Jerks (50/35) *4 per side
-in remaining time complete:
- Max Calorie Row/Bike/Ski
*Alternating on DB is not mandatory
*One score: total # of calories completed
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate twists (25/15)
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