WOD 8/17/17

As you may have noticed, we have been adding extra or auxiliary work to the programming this week. This work is specifically designed for those who are looking to do more than just the 1-hour programming each day. We have done our best, in adding these extra movements, to not let them interfere with the day’s (or next day’s, for that matter) programming. You are welcome to do this extra work before or after class, provided it doesn’t interfere with the class instruction :).

1a) Bench Press 5×5
1b) 10 T2B OR GHDSU OR Toes thru Rings

250m Run
15 Wall Balls (20/14)

*Extra Strength/Auxiliary Work: Pause Front Squat ‚Äď 4×4 w/ 2 second hold @ bottom

WOD 8/16/17

Bigfoot, The Lockness Monster, and the Correctly-Loaded Medball Rack. You rarely see them, but deep in your heart you know they exist.

In all seriousness, folks, it’s that time again to have “the chat”. Quite a few of us have been negligent in putting away our weights correctly, hanging jump ropes in the right spot (they’re color coded by length!), returning weight belts to the hooks, letting kids play in the equipment room, etc.
It’s unfair to our evening coaches to be left with the responsibility of cleaning up after 7 or 8 classes worth of athletes. We know it’s not intentional, but let’s PLEASE be considerate and clean up after ourselves ūüôā

Thank you, friends. We love having you at CFM!

AMRAP 4×4, 4 Min Rest in between each AMRAP

For each, 500m 400m/300m Row Buy in, then:

1) Max KB Swings (53/35)

2) Max HSPU

3) Max Target Burpee

4) Max 50‚Äô Plate Push (use a metal plate ‚Äď push like a sled in 50‚Äô increments)

WOD 8/15/17

Back Squat 7-6-5-4-3
Start at 75%, Climb each set
*We will be retesting our 1RM back squat NEXT week, so work hard today!!

10 Power Snatch (75/55)
15 Hand Release Push Ups
20 Ab Mat Sit Ups

Extra/Auxiliary Work: 30 Muscle Ups in as few sets as possible ‚Äď OR ‚Äď Muscle Up practice (muscle up drills)

WOD 8/14/17

Just a reminder that CFM Kids moves to the afternoon starting TODAY! Bigs at 4:30pm and Littles at 5:30pm.

2 Hang Full Clean + 1 Jerk

35 DU
5 Hang Power Cleans (155/105)
5 Push Jerks
5 Bar Muscle Ups

Extra/Auxiliary Work: EMOM 10 ‚Äď Hang Snatch

WOD 8/11/17 and a CFM Kids Update

Hey Parents! Starting next week, as school begins, our CFM Kids schedule will also change. For the foreseeable future, here’s what it will look like.
MONDAYS and THURSDAYS: Bigs (10-14) at 4:30pm, Littles (5-9) at 5:30pm
Looking forward to starting back up with our fall schedule!

“Fight Gone Bad”

Three rounds of:
1 Min: Wall Balls (20/14)
1 Min: Sumo deadlift high-pull (75/55)
1 Min: Box Jump (20 for everyone)
1 Min: Push-press (75/55)
1 Min: Row (Calories)
1 Min: Rest


Intended Stimulus: to mess you up. Mess you up real good.

WOD: 8/10/17

1 Minute Skills Challenge
1 Minute Max Effort Double Unders
1MME Back Squats (135/95) (re-racking ok)
1MME 50’ Shuttle Run
1MME Toes to Bar
1MME Shoulder to Overhead (95/65) (weight from floor)
*rest as needed between each exercise

Compare to: WOD 4/5/17

Intended Stimulus: The goal is a true maximum effort in each movement.  This is an effective indicator of a linear increase/decrease in capacity.   Rest as needed between movements.

Death by Burpee Box Jump Over

Intended Stimulus:  Motor Test.  This is a test of your ability to: 1) recover during rest phase between starts, 2) move continuously while heart rate is high, and 3) be efficient in your movement patterns.

WOD: 8/9/17

1a) 3√ó3-5 Wall Climbs
1b) 3√ó12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3√ó8 Seated Dumbbell Shoulder Press

Intended Stimulus: Today‚Äôs strength work is not for time, but the intention is that you will move continuously between movements without extra rest, except for the loading or unloading of weights or implements. ¬†The movements are arranged so that there is minimal interference between movements (i.e., push/pull format) and you will be able to work at heavy, near maximal loads. ¬†Use your notes from last week’s workout to keep the same pace, but try to add load.

10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats

Intended Stimulus: ¬†Develop capacity with a “heavier-than-normal” load. ¬†Scale rounds before scaling load. ¬†Slow down before scaling load. ¬†The goal here is to get out of your comfort zone with loading. ¬†It is understood that you will work more slowly, and with extended rest with the heavier loading. ¬†For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.
15 Minute Soft Cap.

WOD: 8/8/17

Back Squat 8×3 @85-90%

Intended Stimulus:  The goal here is, again, high volume.  24 heavy squats will take some time, so get warmed up soon enough so that you will have time for all of your sets.  The heavy percentage should require at least 2 minutes rest between sets.

Note: Just as we did last week, our group warmup will be short to give you more time to do your own warmup, and get plenty of rest between sets.

With a Partner
2k Row
150 Kb Swings (53/35)
400 Double Unders
*any rep scheme

Intended Stimulus:  The strength workout is the primary focus today, and it should take up the vast majority of the class time.  Even so, work through this workout at a faster-than-comfortable pace.  Partner workouts are especially beneficial because it is interval work at a nearly 1:1 work rest ratio.  Row fast because you will have plenty of rest when your partner is working.

WOD: 8/7/17

Work to a Heavy
Power Snatch + Hang Full Snatch

Intended Stimulus: A) Improved stability/mechanics/speed, and B) Increased ability to handle load with such improvements.

DB Snatch (50/35)

Then, immediately into:

Box Jumps
Pull Ups

Intended Stimulus: Continue moving. ¬†Use short rest, if any. [Advanced: C2B; 30″/24″]

WOD: 8/4/17

15 Minutes to establish a heavy single:
Hang Clean

Intended Stimulus:  Make an intentional effort to improve at one or more of the technical aspects of this lift.  While doing so, push the threshold of your ability to move larger loads (i.e. lift good; emphasize heavy).  Establish a heavy baseline hang clean to build on next week.

9 Rounds for Time
3 Full Cleans (135/95)
6 Burpees
1 Inside Lap

Intended Stimulus: Technical proficiency and load are emphasized over speed and/or cycling rate.  If you can clean the prescribed load, you should not scale Рeven if it takes longer.  The goal here is to improve your capacity at 135/95, which is a commonly used load in much of our programming.

WOD: 8/3/17

AMRAP 4×4, with 4 min rest between each
1) 400m Buy-In, then max DUs
2) 400m Buy-In, then max Burpee Target
3) 400m Buy-In, then max Wall Balls
4) 400m Buy-In, then max Cal Row

Intended Stimulus:  this is interval work.  Interval work is effective because of the rapid increase/decrease fluctuations in heart rate.  You should aim for a true maximum effort in each of the work intervals.  The rest intervals should be long enough for your heart rate to decrease significantly.  Work at a fast pace as if the immediate four minute work interval is the only focus of the workout,  and without regard for previous or subsequent work intervals.


WOD: 8/2/17

1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over¬†Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press

Intended Stimulus: Today’s strength work is not for time, but the intention is that you will move continuously between movements without extra rest, except for the loading or unloading of weights or implements. ¬†The movements are arranged so that there is minimal interference between movements (i.e., push/pull format) and you will be able to work at heavy, near maximal loads. ¬†Establish for yourself a good baseline with these movements, and make a note of loads and pace because we will be repeating this superset next week, but with added load and similar pace.

Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)

Intended Stimulus: Find a load/rep format that will allow you to work through the entire triplet without much, if any, breaks.  The goal here is to challenge yourself to move faster and more continuously than you are comfortable with, while maintaining proper positioning through all 45 reps of each movement.  Ideally, you will be able to maintain or increase your cycling rate as the workout moves on.  You should push your glycolitic pathway with an all out effort on the final reps.    [Advanced: increase load as necessary]

WOD: 8/1/17

Back Squat
6×5 @ 75-80%

Intended stimulus: Start your initial set at a load that feels heavy for 5 reps.  You may build weight as you progress through your sets, but we are looking for volume (i.e., 30 heavy reps) more than peaking (i.e., building for a final, heaviest set).

Note: We are going to adopt a slightly new policy on the days that we are squatting heavy:  We will have short, focused warmups that will allow you to start lifting as soon as is reasonably possible.  A proper approach to heavy squats requires more time and focus than most other movements.  Offering extra time will allow you to properly perform your own warmup with the barbell and non-working loads.  We recommend 5-8 sets of warmup squats with the bar before starting work sets.  Extra time will also allow you to rest more between sets.  Resting at least 2 minutes between sets allows your musculature to properly recover from your previous set.

In order for this new policy to be most effective, we recommend getting your warmup started before your class officially starts, using what you have learned in our classes as a guide.  Running, biking, rowing, hip extensions, and our squat mobility techniques are a great way to get started.

We have always understood that safe, powerful squats are the foundation of a proper fitness regimen, and we believe that all of our squats can be tailored to fit your needs and stimulate your progress. ¬†We’ve found that improvement in squatting has a direct correlation to improvement in most other fitness endeavors. ¬†Simply, squat days are the best days. ¬†Have fun, respect the bar, and work hard.

30/25 Cal Row, Then
3 Rounds of
15 Toes to Bar
100’ Walking Lunge
then 30/25 Cal Row

Intended stimulus: Without draining yourself on the initial row, find a scaling/rep format that allows you to continue moving without extended rest periods.  If scaling, prioritize range of motion (for this reason, we generally prefer V-ups over knee raises).   You likely will not experience much interference between the couplet and the buy-out, so maintain fast pace during the couplet.  The finishing row is a great opportunity to push your glycolitic pathway, which means the last 30-40 seconds should be an all-out effort.

WOD: 7/31/17


15 Minutes to build to a heavy split jerk


15 Clean & Jerks (135/95)
800m Run
25 Pull Ups
800m Run
15 Clean & Jerks

Intended stimulus: Work at a load/rep scheme that will allow you to continue moving through the workout without extended rest periods.  Maintain proper forward lean and posture during the run to maintain your best pace.

“HOUSE” Open Gym Wod 8:30am-10:30am


5 Years ago on July 17th we lost our friend, Gabe Houser. If you’re new to CFM, you missed out on knowing one of the kindest people we’ve ever met. Today, we honor his memory by doing a WOD he would have loved to hate, and probably hated to love. After each round, we ring the “House” bell.

7 Rounds for time:
3 Deadlifts (315/225)
6 Box Jumps (30/24)
9 Burpees
250m Run

WOD 7/28/17

Work to a 1RM Bench Press

Conditioning 1:
Ascending ladder by 3s
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar

6 Minutes to Rest/Set up for next AMRAP

Conditioning 2:
Acending ladder by 3s
3 Kb Swings
6 Kb Swings

WOD 7/26/17

*Our coaches will take you through progressions to make you more efficient at this movement, leading to greater midline stability, better pull-ups, C2B, and muscle ups.

15 Power Snatch (95/65, Adv 115/75)
20 Wall Balls
25 Box Jumps
30 Sit Ups
400m Run
30 Sit Ups
25 Box Jumps
20 Wall Balls
15 Power Snatch