WOD

** Don’t forget the CFM anniversary cookout is next Saturday June 18th!! AMRAP 20 200m Run 20 Pull Ups 200m Run 20 Push Press 200m... Read More

1. Deadlift 3-3-3-2-2 2. 16 Rounds Alternating Tabata Airdyne cals Wall Balls

2 Rounds For Time 40 Pull ups 75 Push Ups 100 Sit ups

Bench Press wk. 2  base off 90% 1rm 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @ 70%... Read More

1. Back Squat wk 2. base off 90% 1RM 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @... Read More

AMRAP 7 5 Deadlifts 250, 175 5 Muscle Ups 12 Handstand Push Ups 40 Double Unders rest 3 minutes. repeat

2 Rounds for Time 15 Power Clean and Jerks 185, 133 400m Run with plate 45, 35 9 Plate facing burpees 400m Run with plate... Read More

AMRAP 15 5 Strict Chest to Bar Pull Ups 10 Kettlebell Snatches (70, 53) 12 Box Jumps (24, 20)

1. EMOM 10 Clean Pull + Hang Below Knee Clean & Jerk 2. Back Squat week 1 use 90% of 1RM 5 @ 65% 5... Read More