WOD

EMOM 20 odd minutes Goat 1 even minutes Goat 2 *focus on open movements

Don’t forget we have the 2018 CFM Nutrition Challenge starting right around the corner (MONDAY)! Start getting your names up on the board if you... Read More

100 calorie Row for time (cap 8) Rest 2 minutes then; AMRAP 10 2 Bar Muscle Ups 15 Wall Balls 20, 14

1) Build to max bear complex in 12 minutes: Power Clean + Front Squat + Jerk +Back Squat + Jerk 2) Front Squat 7×1@85%

For Time 27-21-15-9 Box Jumps 24, 20 Hang Power Clean 95, 65 Double Unders Shoulder to Overhead 95, 65 Abmat Sit Ups

AMRAP 20 Partner wod. switch after full complete round 3 Deadlifts 225, 155 3 Handstand Push Ups 6 Pull Ups

**Storm update: regular classes will resume at 9am so there will be no 5:30am class Friday morning. 1) Power Snatch 8-8-8 *unbroken touch and go... Read More

Forecast as of now is not looking good tomorrow. There will be class at 5:30am ONLY as it stands right now. So get out of... Read More

1) Romanian Deadlift 5×5 2) EMOM 10 3 Push Jerk 185, 125 7 V Sit Ups

AMRAP 20 30 Double Unders 2 Rounds of Cindy 5 Pull ups 10 Push Ups 15 Squats