WOD 4/18/18


We just wanted to let you know… we know.

We, your coaches, know 100% when you are shaving reps. You see, this is our job. We have a great idea of how many wallballs are possible in 1 minute; we know pretty much how long it takes to do 30 kettlebell swings. We know, because we do the same workouts, and we watch YOU do the same workouts, each day. And we do this EVERYDAY. We also know you, our client, probably better than you know yourself as an athlete. We know what you are capable of, and what you aren’t; yes, sometimes we are surprised by how far you’ve come, but we have a pretty good idea of who you are 🙂

We pride ourselves in being great. We can spot gross errors in movement patterns from across the room. We can fine-tune a jerk for EACH individual athlete. We want you to be great, and we will do anything to get you there – including calling you out when you are cheating yourself.

Now, to be clear, there IS such a thing as scaling/modifying. You know this, and you know we ENCOURAGE it when necessary. We just want you to be honest. If you did 25 double unders per round, and the prescription was 40, just say so. WE DON’T CARE HOW MANY YOU DID.

You see, when you are working out next to someone who is trying their hardest, doing ALL the reps, and you move on to the next movement before you hit the actual number, it’s incredibly frustrating and discouraging. It is the antithesis of what we are about at CFM. So, we would like to ask you kindly, here in this post, to stop it. Please and thank you.

4-5 Rounds of:
a) Suitcase Deadlifts, 5 Each Side
b) Strict HSPU (8-12) or Wall Climbs (3-5)

4 Push Press, start heavy, build if possible, but working sets across are appropriate.

400m Run
500m Row
40 Burpees to 6″ Target
500m Row
400m Run
*1 Min Rest between EACH movement. So go hard when you’re going.

3 Rounds of
a) Yoke Carry 100′ (50′ down, 50′ back)
b) See the lights w/Plate – 20 Reps
c) swimmers press – 8 to 12 Reps

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