Daily WOD
AMRAP – 10 Minutes:
– 5 Thruster (95#/65#)
– 5 SDLHP (95#/65#)
– 10 Situp
Endurance WOD
“Tosh”
Three Rounds:
-200m Run (rest time equal to run time)
-400m Run (rest time equal to run time)
-600m Run (rest time equal to run time)
Mobility WOD
Daily WOD
Deadlift
5-5-5-5-5 Reps
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Mobility WOD
HAPPY 2ND BIRTHDAY TO THE BONEYARD!
You’re invited to attend the CFMGM Birthday/Halloween Bash – Click here to view the evite: http://new.evite.com/services/links/4KHSFHYYDV. Join us at 10 a.m. for cupcakes and a special Halloween WOD. Don’t forget to wear your costume!
9:00 a.m. – noon
OPEN GYM
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
9:00 – 11:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, December 3 at 10:00 a.m.
9:00 – 10:00 a.m.
ENDURANCE TEAM
10:00 – 11:00 a.m.
HALLOWEEN WOD – “Fear the WOD!”
Daily WOD
OTM for 12 Minutes:
– 2 Back Squats (60%)
AMRAP – 8 Minutes:
– 5 Toes to Bar
– 10 Box Jumps
Mobility WOD
Daily WOD
KB Swing/Burpee Ladder:
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Six Rounds:
– Run 2 minutes
– Rest 1 minute
*Cover as much distance as possible on each interval.
Mobility WOD
Perform a mobility WOD from last week. Choose one that you missed, or choose one that was particularly difficult or uncovered a problematic mobility issue you have.
Daily WOD
OTM for 12 Minutes:
– 2 Deadlifts (60%)
– Max Wall Balls
Mobility WOD
Daily WOD
AMRAP – 20 Minutes:
– Max Presses (115#/75#)
– 5 Strict Pullups
– 400m Run
Endurance WOD
Six Rounds:
– 400m
– 2 minute recovery
*Hold within 2-3s from best interval.
Mobility WOD
Front Squat for Load
1-1-1-1-1 Reps
21-15-9 Reps for Time:
– KB Snatch (right)
– KB Snatch (left)
Mobility WOD
9:00 a.m. – noon
OPEN GYM
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
9:00 – 10:00 a.m.
ENDURANCE TEAM
Five Rounds (1 on/30secs off)
– Sumo Deadlifts
For Time:
– 30 Muscle-Ups
Mobility WOD