WOD

For time.   with a partner: 100/80 cal row then 150 wall balls + 150 Pull ups *partition wall balls and pull ups as needed. *only... Read More

Grab a number out of the bucket. The number you pick will correspond to the names on the board (if you pick yourself put it... Read More

For Time 21-15-9-6 Power Snatch 115, 80 200m Run

Remember guys we have our sign up to participate in this years Secret Santa open to the end of class Thursday! This Friday we will... Read More

1) 10 minutes to build to max hang below knee power clean 2) AMRAP 10 8 Dumbbell GTO 50, 35 25 Double Unders

3 Rounds for Time 800m Run 20 Burpee Pull Ups

Reminder CFM Christmas party is Dec 16th upstairs at the Old Court in downtown Lowell.  The Secret Santa sign up is on the white board... Read More

4 Rounds for Time 400m Run 6 Bar Muscle Ups 25 Abmat Sit Ups

Front Squat 1) 5×1 @ 90% 2) Bike max calories 1 minute rest 10 minutes.  Repeat 1 minute max effort.

7×10 DB Romanian Deadlifts 7×14 Ring Rows