WOD 9/1/17


Also, on MONDAY we will be observing Labor Day with a limited schedule; we will ONLY be open from 8am-10am, with team WODs kicking off at 8am and 9am. Anyone wishing to lift or do accessory work is welcome to use the CFM kids side 🙂

Work to a near maximal 3 Rep Dead Lift

For Time:
Front Squat (95/65)
Push Press (95/65)
Lateral Burpees

*We rarely emphasize deadlifts, but we’re going to start a cycle of strength building with the deadlift for the next 8 weeks. It is important to realize that increased capacity in the deadlift is an indicator of a comprehensive fitness regimen, but we want to exercise proper discretion in choosing load. There are absolutely zero long-term benefits to pulling a heavy deadlift with less-than-perfect mechanics. A stable midline is the priority over load, speed, or reps.

WOD 8/31/17

Teams of 3:
400m Plate Carry (25/15, two plates per team)
100 Power Cleans (95/65)
400m Plate Carry
75 Power Snatch
400m Plate Carry
400m Plate Carry
25 Overhead Squats
400m Plate Carry

*The plates teams carry on the run are the same that will be used on the bar. Teams must load and unload their bars before and after each movement.

WOD 8/30/17

LABOR DAY BBQ. This Sunday. 3pm-7pm. Bring a side and drink. We got the other stuff!

Sign up on the whiteboard at the gym!!


1 Power Snatch + 2 OHS

3 Min AMRAP, 4 times, with 3 Min rest between
20/16 Cal Row
12 Burpees
Max Effort Thrusters (95/65)

Auxiliary/Extra Work
3×10 of each movement
B) Weighted Hip Extension
C) Strict Pull Ups

WOD 8/29/17

YO. Sign up of the Labor Day BBQ Party!! Sunday from 4pm-7pm. Swimming, spike ball, Can-jam, and other tomfoolery. You bring a side and a drink, we smoke the meats. It’ll be a DeJager’s house, so please let us know if you’ll be coming!


Work to a Heavy Complex –
2 Hang Cleans + Jerk

For Time:
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Run, then

Kettlebell Swings (70/53)
Toes to Bar

WOD 8/28/17

SO MANY back squat PR’s last week. You put in the work and it showed. So, let’s do it again. This week we start a FRONT SQUAT cycle. We promise if you show up and put in the work, you WILL get stronger. Let’s go.

1RM Front Squat – *it is VERY important to get this number this week, as we will be programming using percentages for this cycle based off this number.

“Nasty Girls”
3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Beginners: 3 Rounds
30 Air Squats
15 Pull Ups OR 20 Ring Rows
10 Hang Power Cleans (115/75)

*Each athlete should find one portion of this workout that is challenging for them and emphasize that part. For some, it will be muscle ups. For others who are doing ring rows, it will be Hang Cleans or squats (maintaining speed). The point is that this thing should be difficult FOR EVERYONE if done correctly.

WOD 8/23/17

Advanced: 5 x 2 Power Clean + 2 Front Squats + 1 Jerk
Beginner: 2 Power Cleans + 1 Jerk

8 Minutes Ascending Ladder
1 Power Clean (185/125), 20 Double Unders
2 Power Clean, 20 Double Unders
3 Power Clean, 20 Double Unders
*Score is total Cleans

Auxiliary Work: 80 Calorie Row – Start at medium/slow pace; increase pace every 10 calories



If you’re a member at CFM, you’re invited to our annual Labor Day Party! It’ll be at Anthony and Jen DeJager’s house (you can get the address at the gym) on Sunday the 3rd from 1:30-5:30pm. Kids welcome! We will have swimming and waterslides and Spikeball and Can-Jam and lots of food 🙂

More details to come, but please RSVP on the sheet at the gym so we know how much food to cook!

1RM Back Squat

3 Thrusters (95/65, ADV 135/95)
4 Pull Ups (ADV – C2B)
5 Burpees (final minute: Max Burpees w/ remaining time)

WOD 8/21/17

15 minutes to work on the following –
Advanced: 3 Position Snatch – Top Down
High Hang, Hang, Floor
Beginner: Hang Power Snatch, Hang Full Snatch

1000m Row Buy In, then
3 Rounds for time:
15 Power Snatch (95/65)
400m Run
Auxiliary Work: Unbroken Sets of Pushups For Time: 10-9-8-7-6-5-4-3-2-1

WOD 8/18/17

With a Partner
30min AMRAP
15 Power Cleans (135/95)
15 Box Jumps (24/20)
15 Pull Ups
15 Ab Mat Sit Ups

*While one partner works on this rep scheme, the other runs 250m with a medball. Partners switch work after the lap, and pick up reps where the other left off. Total score equals rounds completed.

Extra/Auxiliary Work: 3×50’ Front Rack Walking Lunges, climbing.

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 – 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 🙂

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’ Plate Push (use a metal plate – push like a sled in 50’ 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 – OR – Muscle Up practice (muscle up drills)

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) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
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.  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.