WOD

Amrap 7 5 Lateral Bar Burpees  5 Power Snatches 95/65 Then in 5 minutes Build to heavy 1 Rep Power Snatch 

1)Strict Press 8-8-5-5-3-3 2)Amrap 10  12 Goblet Hold Reverse Step Lunges  6 Chin Ups

Amrap 20 With a partner 400m Run together  40 Push Press 115/80 40 Weighted Box Step Overs 50/35 40 Toes to Bar 

“The Transilvania Twist” For Time 5-4-3-2-1 Clean and Jerks 225/155 50 Double Unders 

5 Rounds NFT 2 Front Lever Raises/Holds  4 Turkish Get Ups 6 Ring Archer Push Ups  8 Supine barbell rows 10 Half Kneeling KB Press... Read More

Amrap 16 15 Air Squats  30 DB Hang Power Cleans  10 Strict Pull Ups

1)Emom 10 10 KBS 10 Push Ups 2)Front Squat 5-5-3-3-3

5 Rounds for Time  5 Hang Power Cleans 135/95 5 Shoulder to Overhead  10 Pull Ups 

5 Rounds for Time 400m Run 20 Burpees

CFM Halloween party tonight at 5:30!👻👻 there will be no regular class Friday night party will start at 5:30 PM. Friends and family all welcome.... Read More