WOD 12/4/17

The Holiday Throwdown is THIS WEEK! If you would still like to participate and haven’t signed up, you have until Wednesday to do so. All the workouts have been released; check our Instagram page if you haven’t seen them yet. Our goal was to make them accessible to everyone, yet challenging enough for our top athletes.

Here are some house keeping items for Saturday… if you aren’t competing, feel free to scroll down to today’s workout 🙂

*Doors will open at 8:15, athletes briefing at 8:45, and heats will start promptly at 9am. Our goal is to be done by noon so we can eat and hang out together!

*Tri-tip sandwiches, chips and drinks will be provided. We are asking for a small donation to offset the cost of food and prizes. HOWEVER, it is not mandatory! This competition is a way for us to say THANK YOU for your continued support of CFM. We love this community and are grateful for you.

*There will be a 50/50 raffle and some other games happening at the same time as the competition – we are still trying to raise as much money as possible for Sid to get her to Miami for Wodapalooza!

*If you are competing, you are also judging 🙂 We fully intend to HOLD THE STANDARD as it pertains to range of motion and movement.

*Please feel free to invite your friends to watch you compete! This is gonna be FUN!

WOD 12/4/17
*this week’s programming is intended to be challenging without interfering with Saturday’s workouts. Let’s get after it!

Strength:
EMOM 10
1 Power Clean + 1 Full Clean

Conditioning:
4 Rounds:
AMRAP 1:00 at each station: 45 sec work, 15 sec transition
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Row
Rest 1:00 between rounds