Hike Update:

We are keeping an eye on the weather for Saturday.  If it looks like nasty weather we will postpone the hike and have class at CFM Saturday.  Fingers crossed things clear up!

10 x 200m Run

Rest 1 minute between runs

Reminder for this Saturday 9/26.  There will be no class at CFM.  

Plan to meet in the parking lot of Mt. Monadnock for 9am.  Parking is limited and I would strongly recommend purchasing a parking pass ahead of time because the lot can fill up.  

1) Build to heavy 2 rep Thruster

2) 4 Rounds for Time

7 Thrusters 115/80

25 Double Unders

10 Chest to Bar Pull Ups

Good luck to all those who are heading out to do the 5k today.  For the rest of you coming in for class..

4 Rounds for Time

400m Run

16 Kettlebell Swings

16 Burpees

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym.  There is still class at CFM for those that are not doing the run

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.  No class at CFM that day

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

6 Alternating Rounds NFT

5 Romanian Deadlifts

12 Gorilla Rows

15 DB Back Flys

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

3 Rounds 

1 Minute at each movement fo max reps

Wall Balls

Burpees

Toes to Bar

Shoulder to Overhead 45/33

Rest 

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

1) Build to heavy

Push Jerk + Split Jerk

2)E90x10

Power Clean + Push Jerk + Front Squat + Split Jerk

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

AMRAP 15

Farmers Carry -down and back in gym. AHAP

100m Run

15 Abmat Sit Ups

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

Cindy

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

4 x 4 minutes. 2 minute rest between rounds

3 Power Cleans 185/125

3 Front Squats

8 Lateral Bar Burpees

8 V Ups

9/11 Tribute Workout

For Time

2001m Run

11 Box Jumps 30/24

11 Thrusters 125/85

11 Chest to Bar Pull Ups

11 Power Cleans 175/115

11 Handstand Push Ups

11 KBS 70/53

11 Toes to Bar

11 Deadlifts 170/115

11 Push Jerks 110/75

2001m Row

Reminders!

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

1) EMOM 8

Power Snatch + Hang Snatch + Snatch Balance

2)Low Hang Snatch 10x1 

6 Rounds Alternating movements

5 Zercher Squats

14 Alt Arm DB Strict Press

Every 5 Minutes x 5

400m Run

30 Push Ups

Class at 9am only today

Rankle

AMRAP 20

6 Deadlifts 225/155

7 Burpee Pull Ups

10 KBS 70/53

200m Run

Reminders!

-Monday Sept 7 Labor Day class at 9am only

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

3 Rounds for Time

800m Run

20 Hang Power Snatch 65/45

20 Overhead Squats 65/45

1) Z Press w/DBs 10-10-10

2) Alternate Sets 

5-3-3-2 Push Press

7-7-7-7 Supine Grip Bent BB rows

3) Z Press w/DBs 10-10-10

3 Rounds for Time

400m Run

50 Double Unders

25-20-15 Burpees

EMOM 40

Bike cals (40 seconds)

5-10 Strict Pull Ups

12 Wall Balls

5-10 Hanging Straight Leg Raises

Diane

21-15-9

Deadlifts 225/155

Handstand Push Ups

1) Hang Clean 2-2-2-1-1

2) Front Squat 5x3@80-85%

AMRAP 25  with a partner

200m Run Together 

20 DB Shoulder to Overhead

3 Tire Flips

100m DB Overhead Carry

Community Cup Wod 4

2 Rounds for Time (cap 20)

150 Double Unders

100 Air Squats

50 DB Snatches 50/35

5 Rounds Not For Time

8-12 Strict Pull Ups

8-12 Strict Ring Dips

5 DB Single Arm Wide Row

3-5 Wall Walks