WOD

AMRAP 15 10 Toes to Bar 12 Kettlebell Swings 53, 35 14 Box Jump Overs 24, 20

1) 10 minutes to build to 1rm thruster (from floor) 2) For Time 21-15-9 Burpees Thrusters 95, 65

Hang power clean & Push Jerk 5-5-5-3-3 60 Strict Pull Ups.  partition as needed.

AMRAP 25 Partner WOD. Complete full round then switch. 6 Chest to Bar Pull Ups 8 Burpees 10 Squats

Workout 18.4 For time: 21 deadlifts, 225, 155 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts, 315 lb,... Read More

EMOM 20 odd minutes goat movement 1 even minutes goat movement 2

No class at 5:30am.  Schedule as usual remainder of the day Power Snatch 3-3-2-2 EMOM 10 3 Deadlifts at bodyweight 5 Box Jumps 24, 20

NO CLASSES AT CFM TODAY.  Stay safe guys and hit this one at home! AMRAP 15 minutes 10 Push Ups 15 Sit Ups 20 Air... Read More

Split Jerk 2-2-2-2 AMRAP 10 6 Handstand Push Ups 14 DB Overhead Walking Lunges 50, 35