WOD

Press 5-5-5   “Helen” 3 Rounds for time 400M Run 21 Kettlebell Swings (53, 35) 12 Pullups   ~post results to comments.   **July 4th... Read More

Hang Power Clean  – 12 minutes to work up to 2 Rep Max for the day.   5 Rounds for time 5 Clean & Jerk... Read More

Dear CFM, I wanted to take a moment to thank all of you.  This past weekend we celebrated the 1 year anniversary of the box. ... Read More

AMRAP 7 Minutes 150M Run 6 Toes to Bar   Rest 2 Minutes AMRAP 7 Minutes 100M Run 10 Burpees   Rest 1 Minute Max... Read More

Push Jerk 3×5 @ 70%   15 Minutes AMRAP for quality 1 Strict Muscle Up 3 Strict Handstand Pushup 7 Box Jump (24, 20) 15... Read More

 Good Morning 3×10 Back Squat 4×5 @ 80%   roll out, stretch, 800M Run, roll out, stretch, 800M Run  

1) Power Clean 5×3 @ 55%   2) Push Press 3×5 @ 50%   3) AMRAP 4 Minutes     Double Unders   ~post results to... Read More

Snatch Balance 3×5- moderate weight, should not fail   5 Rounds for quality and minimal rest 3 Power Snatch @ 50% 4 Hang Snatch @... Read More

Back Squat  4×7 @ 75%   AMRAP 8 Minutes 8 Strict Pullup 15 Jumping Lunge   ~post results to comments  

Push Press 5-5-2-2-2   WOD Burpee Tuck-Jumps 30-25-20-15-10-5 Kettlebell Swing (53, 35) 20-25-30-35-40-45   ~post results to comments