WOD

For Time 30 Clean and Jerks 135, 95 1 Mile Run 50 Toes to Bar 400m Run

Deadlift 3×5 @ 75% + 0-10# Back Squat 4×3 @ 85%

EMOM 10 Power Snatch +OHS +Hang pwr Snatch + OHS Alternate Sets Strict Pull Ups 5×10 DB T push ups 5×12

Regular schedule today. July 4th no classes. “Rene” 7 Rounds for Time 400m Run 21 Walking Lunges 15 Pull Ups 9 Burpees

No classes July 4th. Regular schedule rest of the week. Build to Max 3 Back Squats + 2 Jerks Back Squat  3×4 add 0-10# to... Read More

Reminder that today is the annual CFM cookout!!  come any time after 12:30 at our house. 312 Beacon Street in lowell.  Regular class at 8:30... Read More

1) Build to 2 rep max clean and jerk 2) Back Squat   3×6 @70%

Bench Press 4×2@85% Front Squat 3×5@ 75% 40 Strict Pull Ups.

5 Rounds for time 400m Run 10 Ground to Overhead 135, 95 10 Bar Facing Burpees