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: Friday, May 1st, 2026 (Burpee Day 95)
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Min per side
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Strength: Push Press (17 Minutes)
4 Sets x 5 Reps
- Sets 1 and 2: 5 Reps each at 60% of 1RM
- Sets 3 and 4: 5 Reps each at 70% of 1RM
*If you missed week 1 then use today as a makeup day
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Workout: AMRAP x 15 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Every 3 Minutes (not including 0:00) complete:
- 2 DB Devils Press (50/35) *RIGHT ARM
- 6 Box Jumps (30”/24”)
- 2 DB Devils Press (50/35) *LEFT ARM
*One score: total # of calories completed in 15 mins
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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