WOD

Strict Press. week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75%     For Time... Read More

For Time 1,000m Row 800m Run 100 Push Up 100 Sit Up   Don’t forget June 27th!  CFM cookout, all members and friends/family are welcome... Read More

1) Hang Power Clean 2-2-2-1   2) AMRAP 10 3 Thrusters  155, 105 3 Rope Climbs  

Back Squat. week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 @ 75% 3 @ 75%   Alternate Sets 4×5 Strict Chest... Read More

AMRAP 20 Relay with a partner. Complete full round then switch with partner 100m Run 12 Sit Ups 7 Pullups  

Strict Press.  week 6 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @ 70%   AMRAP 15 30... Read More

12 Minutes to build up to max hang clean   Back Squat week 6 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause... Read More

Push Jerk 2×5 @ 70% 2×2 @ 80% 2×1 @ 85% 2×1 @ 90%   Row 2k 80%   Amazing work with this crew for... Read More

***Reminder there will only be one class at 9am**   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed... Read More

***Reminder Monday Memorial Day we will have only one class at 9am.     Teams of 2. 2k Buy In ~then 100 Deadlifts  185, 130... Read More