WOD

Time is almost here folks! Check the link here for all the cookout details. CFM Cookout Event Details 1) Bench Press 5-5-5-3-3-3 2) Weighted Sit... Read More

1) Back Squat 5×1@85% 2) 3 Rounds for Time 16 DB GTO  70, 50 20 Burpees

1) Deadlift (tng) 5×3 @ 85% 2) EMOM 10 3 toes to bar +2 bar muscle ups

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