WOD

2 Rounds for Time 15 Power Cleans – 60% of 1RM clean & Jerk 15 Shoulder to Overhead 15 Front Squats 15 Deadlifts   One... Read More

For Time Row 2k 50 Wall Balls 40 Pull Ups 30 Burpees   Lots of fun and great times this past weekend on our group... Read More

*NO CLASS* 2nd CFM Mount Monadnock Hike Meet at box between 7:00-7:20 a.m. Leaving at 7:30 a.m. sharp! Get ready for a fun scavenger hunt... Read More

3 Rounds for Time 400m Run 100 Double Unders 20 Deadlifts at Bodyweight     **looking forward to seeing everyone out this Saturday that can... Read More

1) 10 Minutes to build to a heavy single: Snatch Pull + Hang Below Knee Power Snatch   2) Hang Below Knee Power Snatch 4×1... Read More

For Time 50 Pull Up 50 Push Up 50 Sit Up 50 Squat 1 Mile Run 50 Squat 50 Sit Up 50 Push Up 50... Read More

Back Squat.  week 2 use 90% of 1RM 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @ 70%... Read More

1) Power Clean + Push Jerk 5×1 @ 70% 2×1 @ 75% 2×1 @ 80%   2) AMRAP 10 5 Power Cleans 155, 105 7... Read More

3 Rounds.  5 minutes each round. rest 1 minute between rounds 3 Touch Sprints 12 DB Power Clean and Jerks  

**Group Hike up Mt. Monadnock next Saturday the 18th:   There will be NO class or open gym at CFM that day.  Plan to meet at... Read More