WOD

Snatch  5×2@ 70% Clean and Jerk 7×1@80%

6 Rounds for time 15 Kettlebell Swings 53, 35 15 Burpee Box jump overs 24, 20 20 Abmat Sit Ups

***One class at 9am only*** Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.... Read More

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

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