WOD

1) Half kneeling single arm kb/db press 4×12 each arm 2) Bench Press 4×3@ 85% 3) Close grip bench press 2×10

For Time 21-15-9 Assault Bike cals Push Press 115, 80 21-15-9 Burpees Front Squats 115, 80

For Time 35-25-15 Wall Balls 20, 14 Kettlebell Swings 70, 53 Pull Ups

Bonus wod for week 2: Assault Bike 30 minutes MAX calories. Class WOD 1) EMOM 10 4 lateral bar burpees 3 ground to overhead, AHAP... Read More

AMRAP 20 10 Deadlifts 225, 155 40 Squats 10 Deadlifts 40 Toes to Bar 10 Deadlifts 40 Sit Ups 10 Deadlifts 40 Push Ups

Daily challenge for tomorrow (Friday) only. Extra 2 points for wearing patriots gear to class!! 1) EMOM 10 1 Bear Complex for load 1 Power... Read More

1) Build to max set of 2 Snatch deadlift + hang below knee snatch 2) 4 Rounds for time (cap 7) 5 Snatches 135, 95... Read More

AMRAP 18 10 Push Press 95, 65 8 Strict Pull ups 200m Run

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