WOD

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

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