WOD

**Monday Memorial Day Murph Class at 8am and 10am only! Helen 3 Rounds 400m Run 21 Kettlebell Swings 53, 35 12 Pull Ups

Hip Thrusters 10-10-8-8-8 Back Squat 8-8-8

10 Rounds for Time 10 Deadlifts 135, 95 15 Push Ups

***Be Sure to join us Saturday June 19th for the CFM 9th Anniversary Cookout. More details to come but clear those calendars!! 1) EMOM 10... Read More

5 Rounds for Time 400m Run 12 Power Snatches 95, 65 12 Overhead Squats

1) Bulgarian Split Squats. Weighted. 10-10-10-10-10-10 each leg 2) Back Squat 8-8-8

3 Rounds for Time (cap 8) 20 Cals Bike 15 Pull Ups

10x 200m Run  Rest 2 minutes between runs

Each Segment for time.  Rest any remaining time 1) 0:00 to 4:00 30 Chest to Bar Pull Ups 2) 4:00 to 8:00 30 Front Squats... Read More

For Time 80 Weighted Box Step Ups 50, 35 / 24, 20 Then 5 Round 15 Kettlebell Swings 53, 35 25 Sit Ups