WOD

4 Rounds 3 Minute AMRAP 4 Power Clean (155, 115) 6 Pullup 8 Box Jump Overs (24, 20) 1 Minute Active Rest between rounds maintain... Read More

“Nancy” 5 Rounds for Time 400m run 15 Overhead Squat (95, 65) ~post results to comments.  

Push Press 3-3-3   For Time: Burpees 10-9-8-7-6-5-4-3-2-1 Push Press 1-2-3-4-5-6-7-8-9-10 M:115 W:75  

Team WOD 3 Rounds 5 Minutes 50 Air Squats each partner then AMRAP 100 meter Relay Sprints Rest 1 Minute   *first partner to finish... Read More

“Helen” 3 Rounds For Time: 400m Run 21 Kettlebell Swings (53, 35) 12 Pullups ~post results to comments  

High Hang Clean & Jerk 2×5 Hang Clean & Jerk 2-2-2-2-2 Clean & Jerk 1-1-1-1-1  

High Hang Snatch 5-5 Hang Snatch 2-2-2-2-2 Snatch 1-1-1-1-1 s

6 Rounds for Time: 200M Run with Plate (45, 35) 15 Burpee Box Jumps (24, 20)  

“The Chief” 5 Rounds 3 Minute AMRAP 3 Power Cleans (135, 95) 6 Push Ups 9 Squats Rest 1 Minute between rounds

Bring A Friend Day at CFM!    Team AMRAP 20 Mintues 9 Ball Slams (20, 14) 12 Box Jumps(24, 20) 15 Sit ups 200M Run... Read More