WOD

**CFM Beach day Saturday July 26!! Salisbury State Beach. Head up after class that Saturday. Bring the family and let’s have some fun! Amrap 25... Read More

**CFM Beach day Saturday July 26!! Salisbury State Beach. Head up after class that Saturday. Bring the family and let’s have some fun! 8 Rounds... Read More

12 minutes build to heavy  Snatch + Overhead Squat Amrap 8 10 Kettlebell Swings 70/53 40 Single Unders 

Back Squats 4×4@85% Bulgarian Split Squats 3×12 each leg

5 Rounds NFT 5 Half kneeling KB Press each arm 10 Floor seated double KB Press 5 DB Rows each arm 10 Double Arm DB... Read More

7 rounds for time  12 Toes to Bar 7 Deadlifts 225/155 12 Lateral Bar Burpees 

Amrap 18 400m run 10 GTO 135, 95

10 Rounds for Time 7 Strict Pull Ups 12 Push Ups 

2 Rounds For Time 30 Knees to Elbow 25 cal bike or 500m row 30 Deadlifts 135/95 20 Chest To Bar Pull Ups

1)EMOM 10 Power Clean + 2 hang power cleans   2)Front squat 5-3-2-3-5