WOD

1) AMRAP 12 200m Run 10 Push Press 95, 65 35 Double Unders 2) Back Squat 3×2@90%

Memorial Day Schedule: Monday class at 9am only! you know what we are doing…. CFM Annual cookout Saturday June 15th. Everyone be there! 1) EMOM... Read More

1. Half kneeling single arm shoulder press 3×12 each side 2. Snatch 2-2-2-2-2

7:00 Minutes 800m Run + AMRAP remaining time 5 Pull-ups 10 Push-ups 15 Squats 3:00 rest 7:00 Minutes 800m Run + AMRAP remaining time 4... Read More

Single Leg RDL 3×12 each leg.  Single weight. Back Squat 3×4   @ 85% Deadlift 3-3-3

Don’t forget CFM cookout June 15th!! 3 Rounds for time 400m run together 400m farmer carry, single DB 20 toes to bar

For Time 21-15-9 Deadlift 225, 155 Burpees Pull Ups

Bench Press 4×3 @80% Strict Ring Dip 50 reps. Partition as needed Strict HSPU 40 Reps.  Partition as needed

1. 4 Rounds On a 4 minute timer: 30 Air Squats 400m Run 2. Front Squat 4×3@ 80-85%

3 Rounds for Reps: 1 minute Strict Pull Ups 1 minute Push Press 75, 55 1 minute Row (cals) 1 minute Push Ups 1 minute... Read More