WOD

1) Half Kneeling turned up KB press 3×10 each arm 2) EMOM 10 1 Power Clean + 4 Push Press 3) Skater Squats 3×15 each... Read More

AMRAP 20 200m Run 1 Power Clean 225, 155 3 wall walks

***Don’t forget CFM annual cookout is coming up on June 15th! Be there! In 30 minutes: 5 Rounds For Time 50 Double Unders 14 DB... Read More

1) Front Squat + 2 Jerks.  4 sets build in weight 2) For Time 50/40 cals Bike 3 Rounds 25 Kettlebell Swings 53, 35 15... Read More

12 minutes to Build to max:    Snatch Balance + 2 OHS For Time 21-15-9 Burpees Hang Snatch 95, 65 Pull Ups

1) Deadlift build to 8 rep max 2) Back Squat 3×5 @ 80% 3) DB Backwards Lunges 4×12 each leg

For Time Teams of 2 1 mile run together 70 Deadlifts 135, 95 70 Shoulder to Overhead 70 Pull Ups 800m run together 70 Burpees

1) EMOM 10 2 Clean & Jerks 2) Back Squat 3×6 @ 75% + 0-10#

1. Seated Alternating KB/DB Strict Press 4×16 (8 each arm) 2. Box Step Ups.  20 each leg. Split as needed. **Zero push off from opposite... Read More