WOD

Pause Front Squat 3-3-3-3-3 7×10 Weighted Sit Ups 

1)Push jerk 3–3-3-3 2)Amrap 12 7 Chest to bar pull ups  7 Shoulder to Overhead 105/73 7 Box jump overs 24/20

3 Rounds for Time 25 Burpees 30 Kettlebell Swings 53/35 800m Run

Don’t forget! CFM Halloween Party is tonight at 5:30 Everyone is welcome, family friends you don’t need to be a member to come have a... Read More

Don’t forget! CFM Halloween Party is this Friday night at 5:30 Everyone is welcome, family friends you don’t need to be a member to come... Read More

Don’t forget! CFM Halloween Party is this Friday night at 5:30 Everyone is welcome, family friends you don’t need to be a member to come... Read More

Don’t forget! CFM Halloween Party is this Friday night at 5:30 Everyone is welcome, family friends you don’t need to be a member to come... Read More

Cindy AMRAP 20 5 pull ups 10 push ups 15 squats

With a partner.  10 rounds for time  12 burpees 10 deadlifts 155/105 8 hang power cleans  6 push jerks  Alternate complete rounds. 

1)Strict Press 3-3-3-2-2-2 2)For Time  30 Bike Cals  400m Run