WOD

Don’t forget Friday night, October 24 join us for the CFM Halloween party! there will be no regular class Friday night party will start at... Read More

4 Rounds for Time 20 Pull ups 20 Power Snatches 75/55 20 Box Jumps 24/20 20 Strict Press 75/55 20 Push Ups

Deadlift 3-3-3-2-2-2 Walking DB Lunges 4×20 steps 

Amrap 15 100m Run 10 Goblet Squats  100m Run 10 Toes to Bar 100m Run 10 DB Ground to Overhead 

Emom 30 1)30 seconds bike or row 2)30 seconds pick pull up variation (scaled, strict, c2b, mu etc) 3)complex: power clean + front squat +... Read More

Amrap 25 12 Wall Balls 20/14 1 Rope Climb 12 Burpees  *minutes 5, 10, 15, 20 run 400m

For Time  50/40 cal bike  1 mile run  30 power clean and jerks 115/80

Bench Press 5-5-5-3-3-2-2 DB Pull Overs 7-7-7-7 Close Grip Push Ups 50 reps 

Overhead Squat 7-7-7-7 Back Squat 10-10-10-10 Weighted DB Walking Lunge 3×20 steps AHAP