WOD

Don’t forget June 24th CFM anniversary cookout! 2 sets 3x400m rest 1 minute between runs.   rest 4 minutes between sets. pace should be targeted at... Read More

Partner Wod AMRAP 20 ‘Helen’ 400m Run 21 KBS 53, 35 12 Pull Ups *run together. One person works at a time

1) Snatch 5×1@80 4×1@85 2) Ring rows with pause 5×8

For Time  (cap 20) 800m Run 15 Power Cleans 185, 130 800m Run 30 Kettlebell Jerks 70, 53 800m Run 15 Power Cleans 185, 130

Back Squat 4×10 @ 70%

AMRAP 15 5 Handstand Push Ups 2 Rope Climbs 20 Double Unders *increase HSPU by 1 rep each round

For Time 21-15-9 Deadlift, 115, 80 Front rack lunge Shoulder to overhead Toes to bar

Just a heads up open gym is only open today to 11am 5 Rounds for Time 400m 10 Push Press 105, 80 10 Strict Pull... Read More

1) Back Squat 4×10@66% 2) 20 Turkish Get Ups

1) Snatch Balance – build to heavy single for the day 2) Snatch with pause below the knee 4×1 @70% 3×1 @75% 3×1 @80%