WOD

Back Squat.  build to 1 rep max for day.

In 15 minutes: 40 Burpees Then AMRAP with remaining time 40 Double Unders 8 Chest to Bar Pull Ups 10 Kettlebell Swings 70, 53

1) Back Squat  4×3 @80%, 2×1@90% 2) 2k row for time

5 Rounds for time 400m Run 3 sets: 2 power cleans + 2 front squats + 2 shoulder to overhead 155, 105 12 lateral bar... Read More

1) Build to 1RM Snatch 2) Build to 1RM Clean and Jerk

1) Overhead Squat 5-5-2-2 2) For Time Bike 100 calories  (cap 10)

Please remember that if you took a card for the giving tree that it is due back tomorrow!! Thank you again guys 2 Rounds for... Read More

Don’t forget to bring any of the gifts for the kids at St. Ann’s back by Wednesday this week please! 1) 12 minutes to build... Read More

1) Front Squat.   build to 1 rep max for day 2) Bulgarian Split squats 4×10 each leg.  Use DB or KB each hand

CFM Christmas party is TONIGHT!  We look forward to seeing everyone out tonight at The Old Court.  Come on down any time after 6:30pm.  Don’t... Read More