WOD

** There will be no open gym this Saturday only regular class at 8:30am as we will be preparing for the CFM cookout that morning. ... Read More

Another reminder guys that Saturday will be our annual CFM cookout.  Looking forward to seeing everyone that can make it out this weekend!  Everyone is... Read More

1) 10 Minutes to work up to max high hang clean   2) For Time 9-6-3 Front Squat  225, 155 Bar Muscle Up  

‘Helen’ For Time 3 Rounds 400m Run 21 Kettlebell Swings (53,35) 12 Pull-ups

For Time 10 Rounds 100m Sprint 5 Toes to Bar 10 Burpees Rest 30 seconds

Clean and Jerk all singles 3@75% 3@80% 2@85% 1@90% 2@80% Front Squat 5×2@85%  

Max Strict Press   For Time 21-15-9 200m Run each round Pull Ups Push Press (115, 80)  

4 Rounds For Time 20 Calorie Row 15 Kettlebell Swings 70, 53 15 Burpees *3 Minute Cap.  Rest 3 minutes between rounds  

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