WOD: Saturday, December 28th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX Weights: (135/95)(155/105)(185/115)(205/125)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Accessory Work: Bench Press 4 Sets x 5 Reps  ——————————————————————————————————– Core: 4 Rounds 

WOD: Friday, December 27th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 5 Rounds 

WOD: Thursday, December 26th, 2024 (7:15, 8:30, 9:30, 4:45, 5:45 ONLY)

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  *Can drop the bar between cleans from the ground  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two… Read more »

WOD: Tuesday, December 24th, 2024 (6AM-7:15, 7:15-8:30, 8:30-9:45AM ONLY!!)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Build up to your workout weight over 3 rounds  *EQUIPMENT NEEDED:  ——————————————————————————————————– Workout: 12 Days of CFM Christmas  For Time (40 Minute Cap)  *WORKOUT FLOW:  Just like the song  ——————————————————————————————————–… Read more »

WOD: Monday, December 23rd, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

WOD: Sunday, December 22nd, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *If you do CRX complete a :15s HS Hold instead  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF)  Buy in: Complete 3 Rounds  -in remaining time: *CRX: 7 Handstand Push Ups … Read more »

WOD: Saturday, December 21st, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3  -Then- *RX+: (135/95)(155/105)(185/115) OR Chest 2 bar… Read more »

WOD: Friday, December 20th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Core: 5 Rounds 

WOD: Thursday, December 19th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then-  *Partition reps as desired*  Strategy Examples: ——————————————————————————————————– Cardio Option: For Time  -Then-  *Partition reps as desired*  Strategy Examples: ——————————————————————————————————– Core: 4 Rounds 

WOD: Wednesday, December 18th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  *Complete the 2 cleans first before the 2 hang cleans  *Can drop between cleans but not between hang cleans ——————————————————————————————————– Workout: 3 Intervals (4 Minutes ON / 2 Min OFF)  AMRAP… Read more »