Welcome back CFM Family! We can’t wait to see you all. Tomorrow will be a little different. We will spend the beginning of each session explaining many things including how we are going to be operating each session from beginning to end. It will all take some getting used to. We will then warm up, workout together and cleanup together. Thank you all for your patience and support through this trying time. The future is bright, let’s embrace the present and move forward. We are going to ease ourselves back into shape after many of us had an exercise layoff (less frequent and intense than before we had to take a break). So lets be careful and patient with our continued fitness journey and make sure we all remain healthy as we progress.

The intention of todays workout is to get a barbell in everybody’s hand and get moving at a moderate weight. Keeping in mind the last 2 days of “Murph” movements and Friday we are programming a half “Murph” (un-weighted), his is a perfect workout to squeeze in the middle and leave us recovered for Fridays half hero WOD.

Core Warm Up

Tabata 4 rounds Each

Hollow Hold – followed by Superman Hold

WOD – for time

“3 Hundo”

100 Barbell Hang Power Cleans (45#/35#)

100 Barbell Strict Press (45#/35#)

100 Barbell Bent Over Rows (45#/35#)

*scaling – scaling barbell weight downward is fine.

WOD – 5/6/2020

Well folks – one more day and we will be back in our CFM home – grinding workouts and slinging weights. We missed you guys! The equipment is in – so today …..we run and burpee, interval style! Yeah! Remember Thursday, May 7, 2020 – CFM is back to regular class hours. Each class will get a rundown of our COVID operations over the next couple days. Being on time the next week will be of the utmost importance – if you are late you will miss mandatory instruction and that will inconvenience everybody.

Additionally,  for the time being, we can only allow children confined to a stroller into CFM. There can be no children in the kids area or anywhere else in the CFM building for now. We apologize for the temporary inconvenience and hope you understand. Once we figure out a little more health guidance we will be re-designing the kid area for the protection of all and issue new guidance regarding kids.

WOD – For time

400m run

40 burpees

rest 2 minutes


400 m run

30 burpees

rest 2 mins

400 m run

20 burpees

rest 2 mins

400 m run

10 burpees

*if you need to scale burpees, sub with up/downs.