WOD

For Time 1 Mile Run 50 Wall Balls 20, 14 800m Run 40 Wall Balls 400m Run 30 Wall Balls

1. Back Squat 3×7 @ 80% 2. 5 Alternating Sets 10 Weighted Sit Ups 10 Weighted Pull Ups Want to thank everyone that was involved... Read More

EMOM 10 Power Snatch + OHS  – 2 sets AMRAP 10 3 Man Makers 50, 35 20 Double Unders

AMRAP 5 Row for calories rest 1 AMRAP 5 10 kettlebell front rack lunge steps  53, 35 10 kettlebell swings rest 1 AMRAP 5 Bike... Read More

Build to heavy single. 12 minutes. Power Clean & Push Jerk “DT” 5 Rounds for Time 12 Deadlift 9 Hang Power Clean 6 Push Jerk... Read More

Looking forward to seeing everyone for the throwdown! Reminder CFM members there is no regular 8:30am class. Briefing will be at 10:10am so please be... Read More

***Looking forward to seeing everyone Saturday morning! Just a reminder CFM members there is no regular 8:30am class. The workout and days events briefing will... Read More

5 Rounds for time 200m Run 10 Deadlifts 225, 155 15 box jumps 24, 20

***Looking forward to seeing everyone Saturday morning! Just a reminder CFM members there is no regular 8:30am class. The workout and days events briefing will... Read More

Bench Press 1 Rep Max EMOM 12 *preform both movements each minute 6-8 Toes to Bar 8-10 Push Ups