WOD

Don’t forget to mark your calendars for our annual CFM summer cookout. June 14th. Be there! 6 rounds for time  12 pull ups 10 deadlifts... Read More

Front Squat 5-5-5–5-5 Back Squat 3-3-3-3-3

For Time 1k Row 800m Run 35 Toes to Bar 400m Run

1)Emom 8 2 Clean and Jerk @65% 2)Build to max clean and jerk

Amrap 20 200m Run 10 KBS 53/35 10 Goblet Squats 53/35

5 Rounds  Max Reps Bench Press @ bodyweight Max Reps Strict Pull Ups 

Amrap 25 With a partner 30 Wall Balls  60 Double DB or KB Deadlifts  30 Burpee Pull Ups 

3 Rounds  Amrap 4. Rest 2 5 Hang Power Cleans 105/73 5 Shoulder to Overhead  8 Box Jumps 24/20

Emom 40  1)100m Run 2)15 Abmat Sit Ups 3)40 Seconds Bike  4)30 seconds max Strict Pull Ups

“Omar” 10 Thrusters 95/65 15 Bar Facing Burpees  20 Thrusters  25 Bar Facing Burpees 30 Thrusters  35 Bar Facing Burpees