WOD

Alright guys it’s that time of year again. We are gearing up for our 2017 CFM Nutrition & Fitness Challenge. As we enter the new... Read More

1. 12 minutes to build to max 10 rep TnG Deadlift 2. AMRAP 10 7 KB Thruster each arm 53, 35 7 Toes to Bar

AMRAP 5 Burpees rest 1 minute AMRAP 5 8 Power Snatch 75, 53 16 Double Unders rest 1 minute AMRAP 5 15 Air Squats 10... Read More

Up ladder 15 minutes. increase by 1 1 Should to Overhead 135, 95 1 Chest to Bar Pull Ups

1. Push Press week 2 base off 100% of max 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% 3+@ 70% Back... Read More

5 Rounds 30 Seconds Row max calories Rest 1 minute 30 Seconds Max Wall Balls Rest 1 minute 30 Seconds Bike max calories Rest 1... Read More

Deadlift 5-5-5-3-3-3 4 rounds alternating 25 Weighted Sit Ups 10 each arm DB Rows

“Josh” 21 Overhead Squat 95, 65 42 Pullup 15 Overhead Squat 30 Pullup 9 Overhead Squat 18 Pullup

Class at 9am only today “Jack” AMRAP 20 10 Push Press 115, 85 10 Kettlebell Swings 53, 35 10 Box Jumps 24, 20

*New Years Schedule: Saturday regular schedule Monday class at 9am only AMRAP 20 30 Double Unders 2 Rounds of Cindy