WOD

5 Rounds for Time 20 KBS 70, 53 25 Walking Lunges 35 Air Squat 200m Run

Snatch 2×1 @ 90% 4×1 climbing. Every 90 Seconds for 15 minutes 2 bar muscle up 3 strict toes to Bar 4 strict handstand push... Read More

Clean & Jerk 2×1 @ 90% 4×1 climbing. Bench Press week 3 base off 90% 1rm 5 @ 75% 3 @ 85% 1+ @ 95%... Read More

3 Rounds 800m Run for Time Rest 2 minute AMRAP 1 strict pull ups AMRAP 1 Air Squats Rest 1

** 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