WOD

Remember our Fitness & Nutrition Challenge starts this Wednesday!  EVERYONE should get on board with this and really do your best to make a change,... Read More

**Don’t forget you need to get measured BEFORE you work out. So get to class early so coach can get through measuring you before class... Read More

Couple challenge updates. **We will be starting and tracking points as of next Wednesday the 18th. **You need to be measured before then BEFORE working... Read More

1) 5x5oom Row AFAP.  rest between sets as needed. 2) 5×20 weighted sit ups.

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