WOD

CFM News: Thanksgiving Schedule: Wednesday: No 6:15pm class. Rest of day normal schedule. Thursday: 8am Murph! Only class of day Friday: 9am and 5:15pm Class... Read More

1) Bench press 4×10 @ 60% 2xAMRAP 2) Strict Press 8-8-8-8-5 3) 30 Strict Ring Dips.   Can be weighted. 

5 Rounds.  AMRAP 3.  Rest 1 minute 10 10m Shuttle Runs 12 Toes to Bar 10 10m Shuttle Runs Max Wall Balls in remaining time

Back Squat 3×8 @ 60-65% AMRAP 8 25 Double Unders 10 DB Thruster 50, 35 7 Burpees

1) Push Jerk 6-6-6-6 2) For Time 30-20-15-10-5 Row Cals Kettlebell Swings 53, 35

1) Deadlift 10-10-10 2) Single leg RDL With Barbell 8-8-8-8 (each leg) 3) 60 Weighted Sit Ups AHAP

2 Rounds for Time 500m “Loop” Run 30 Pull Ups 20 Push Ups 500m “Loop” Run 30 Toes to Bar 20 Push Ups

Hang Snatch 3×5 @ 60% Snatch Balance 5-5-5 Back Squat 3×8 @ 60-65%

For Time Bike 100/80 Cals 30 Power Clean and jerks 105, 75 30 Burpees

1)DB Rows 8-8-8-8-8 (each arm) 2)AMRAP 12 30 Double Unders 15 Abmat Sit Ups 7 Pull Ups