WOD

For Time 1,000m Row Then 6 Rounds 12 DB Box Step Ups 24/20 50/35 16 DB GTO *alt arms each rep

1)AMRAP 8 8 Deadlifts 135/95 20 Double Unders 2)Back Squats 3-3-2-2

For Time 21-15-9 Thrusters 95/65 Burpees Chest To Bar Pull Ups

No class Saturday morning at 8:30am folks. You can spend that time signing up for the CF Open

**storm update. We are monitoring the weather to see how things look for Saturday. Any schedule changes will be posted back here and the CFM... Read More

Front Squat 2-2-2-2-2-2-2

1) In 10 Minutes Build to Heavy Power Snatch single for day 2) AMRAP 8 7 Power Snatches 95/65 10 Toes to Bar

1)Bench Press 5-5-3-3-3 2)50-80 Strict Ring Dips

For Time 30-20-10 Single Arm Devils Press 50/35 OH DB Lunges 50/35 Pull Ups

AMRAP 20. with a partner 30 Calorie Row 30 Wall Balls 20/14 30 Pull Ups 30 Burpees