WOD

3 Rounds for Time 800m Run 20 Chest to Bar Pull Ups

10 Rounds for Time 8 Box Jumps 24/20 9 Deadlifts 135/95 10 Push Ups

Cossack Squats 10-10-10 Back Squat 4×5 @80% Front Rack Reverse Lunges 10-10-10

EMOM 40 Strict Pull Ups Abmat Sit Ups Strict Handstand Push Ups Double Unders  *pick weights and numbers to facilitate apx 30 seconds of work 

Alternating sets  Bench Press (barbell) 3-3-3-3 Bench Press (dumbbell) 12-12-12-12 Half Kneeling DB Press 5-5-5-5 each arm

Amrap 15 14 DB hang squat clean thruster 50/35 200m Run 14 Devils Press 50/35  200m Run *7 reps each side. Split any way. 

Cookout is today folks! See you there! With a Partner For time. Complete any way.  100 Wall Balls 20/14 100 Pull Ups  100 Power Cleans... Read More

CFM Cookout is Saturday! Look forward to seeing everyone that can make it out. Friends and family are welcome. Now time to hit the last... Read More

CFM Cookout is only a few days away! Look forward to seeing everyone that can make it out. Amrap 20 400m Run 100m Farmer Carry

Community Cup Workout 2