WOD

15 Minute Up Ladder 1 Deadlift 315 1 Muscle Up 1 Hand Stand Push Up  

Box reminder:  CFM annual cookout June 27th!    Back Squat & Strict Press.  week 8 5 @ 40% 5 @ 50% 5 @ 60%  ... Read More

3 Rounds for Time 400m Run 15 Power Snatch (95, 65) 20 Pull Up  

4 Rounds 2:30 on 2:30 rest 400m Run Rounds 1 & 3 Max Wall Balls with remaining time 20, 14 Rounds 2 & 4 Max... Read More

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