WOD

Bench Press 4×3 @ 85% Back Squat 3×6 +0-10# from last week

CFM Nutrition challenge starts today! Don’t forget to get measured before you workout some time at the beginning of this week.  Remember guys keep this... Read More

Monday we kick off another nutrition challenge at CFM!  If you haven’t signed up on the board yet get it done, and Monday be in... Read More

For Time 15-12-9-6 Thrusters 95, 65 Toes to Bar Deadlift 5-5-5

CFM Nutrition challenge starts this coming Monday! Get those names up on the board to participate. We will be doing a run down of things... Read More

AMRAP 18 20 Box (24, 20) Step overs with kb 53, 35. (any hold acceptable) 20 Kettlebell Swings 53, 35 20 Push Ups 20 Sit... Read More

1) Push Jerk 5-5-5-5 2) 5 Alternating sets 15-30 second Parallette L sit hold 4 Turkish Get Ups. AHAP. alternating arms, 2 each side

1) For Time 21-15-9 Power Snatch 95, 65 Lateral Bar Burpees 2) Back Squat 3×6 @ 70% + 0-10

AMRAP 20 25 Handstand Push Ups 60 Burpees 25 Knees to Elbow 60 Wall Balls 20, 14 25 Chin Ups 60 Kettlebell Swings 53, 35

1) 100/80 calories Bike 2) Back Squat 3×4 @ 80% 3) 50/40 calories Bike