Weekly Breakdown 12/20/21

While many of us had high hopes that ringing in 2021 meant we’d soon get back to normal, that wasn’t the case. Coaches, gyms and their clients around the world faced ongoing challenges under the cloud of a pandemic. We want to take a moment to acknowledge the real, everyday challenges that you have meet head on over the past 2 years.

Because of the pandemic our Coaches took on new roles and our clients rose to the occasion. You managed COVID-19 guidelines and mask requirements, put in constant effort to show up to virtual workouts and return to the gym and community when your work/life balance was no longer balanced.

Despite these huge hurdles, you served as the bedrock of our community. Allowing our coaches to deliver health and fitness in a time when people need it most. I hope we can all walk through the pandemic with new experiences and wisdom to become better people. Because really, that’s what great communities do – they make better people.

As a close to 2021, I want to thank you for engaging with our coaches. We have read your survey feedback and input. We know you want to test better class times, access to strength and gymnastics programs and a better understand of our vaccination percentage at CFML. We hear you, and we stand ready to deliver even more of that in 2022.

Thank you for your commitment to your community over the past 2 years. It matters.

Lets go!

Next week there will be no weekly email newsletter as our team dedicates time to spend with their families.


CFML is once again running a shortened workout schedule to give full time coaches some much needed time off. The company has always been a firm believer in work/life balance, and due to the way the holidays lined up this year, we have decided to run a limited schedule December 23 to Monday January 3rd. We hope you are able to take some time for yourself this year as well. While response times from your coach may slow during this time, Wodify will still be working. So please do use it as you normally would.

For the team it is business as usual through December 23rd, so feel free to communicate via email or text. There will be no weekly newsletter the week of 12/27/21.

Christmas Holiday Schedule: Check Wodify for your class time
Monday 12/20 –> Friday 12/24: LIMITED SCHEDULE
Saturday 12/25 –> Sunday 12/26: CLOSED
Monday 12/27 –> Thursday 12/31: LIMITED SCHEDULE
Saturday 1/1 – Sunday 1/2: CLOSED


Mon: Strength – Power Snatch, “Mind Your Business” AMRAP 20 8 Alt DB Snatch, 8 T2B, 250m Row
Tues: Strength – Back Squat, “Death Race” 5rds 15/12 Cal Row + 10 Burpees
Wed: “Pump Fake” 10-9-8-7… Strict Pull Ups, DB Bench, 100m Farmers Carry after each round
Thurs: “Trippy” Teams of 2: 5k Row, 300 Dubs, 100 Singles
Fri: “Up, Up & Away” 21/15 Cal Bike, 15 KB Swings, 30 Sit Ups, 15 Push Ups
Sat: Closed
Sun: Closed

Every 5min for 20min: 21/15 Cal Row, 18/12 Cal Bike, 15 Burpee Box Jumps, 12 Pull Ups
Some advice from Coach Kelli: “​​These intervals are meant to build fitness and your capacity for doing a moderate set of gymnastics while fatigued. We ideally want to have around 1 minute of rest before starting our next interval, so adjust the reps for the first three movements accordingly. A good place to start would be to reduce the reps down by three, but keeping the pull-ups at 12 reps. If you need to scale the pull-ups, start by scaling the movement before scaling the reps. Dig in hard on the row, be steady through the bike and burpees and get on the pull-up bar sooner than you want to..”

Stuff your coach is reading, hearing, watching, using or buying

Your Squat Depth and Ankle Mobility, Stretching is boring, use this superset next time you’re squatting to increase your ankle mobility, squat depth, and strength all at the same time. GET LOW.

Another Way of Using a Lacrosse Ball, There’s lacrosse (obviously) and painfuly shoving one in any area of your body that hurts. Check out this video and see how it can help improve your grip on gymnastic bar movements. YOU DON’T HAVE TO SHOVE IT.

CrossFit Programming: Movement Redundancy “When we step outside of the gym, the demands of life, sports, and activities, aren’t gonna be like, ‘Well you already pushed, so you’re not gonna push again.’ We need to be able to train in those elements and work that redundancy.” WATCH

Roll Out Push-Ups, A push and pull exercise is combined here, which makes for an extra pump. Give this a try to take push-ups to the next level. ROLLING IN THE DEEP BURN.

Jalapeño Butternut Squash Queso Dip, This amazing queso dip is filled with incredible flavor from roasted butternut squash, jalapeño, your fav salsa, and tons of warming spices. SPICY, CHEESY HEAVEN.

How Much Melatonin Helps You Sleep Hands up if you’ve ever spoken with confidence on the benefits of melatonin in sleep but don’t really know what it is or why it helps? Check out this quick read and discover the real benefits of melatonin. DON’T SLEEP ON THIS KNOWLEDGE.