WOD

Holiday season is upon us! Thanksgiving Day Murph at 830am! CFM Christmas Party Dec 13th 7pm at The Old Court! Secret Santa sign ups are... Read More

Don’t forget Thanksgiving Murph is right around the corner! We hope to see all of you Thursday at 8:30am For Time 1 mile Run 15... Read More

1)EMOM 12 3 Hang Power Snatch  2)Back Squat 5×3    *2 second pause at bottom

20 Minutes OTM 7 Burpees 7 Wall Balls 20/14 Max Double Unders remaining time 

7 Rounds NFT 8 Weighted Chin Ups 2 Front Rack BB Walks AHAP 4 Farmer Carries AHAP

1)Strict Press 3-3-3-3 2)Up ladder 12 min Increasing by 3 reps each round 3 Shoulder to Overhead 105/73 3 Toes to Bar

“The Chief” 5 Rounds  Amrap 3. Rest 1 3 Power Cleans 135/95 6 Push Ups 9 Air Squats

3 Rounds  In 7 minutes  800m Run Max reps in remaining time: Single Arm Devils Press 50/35

For Time 21-15-9 Kettlebell Swings 53/35 Overhead Squats 95/65 Chest to Bar Pull Ups

Romanian Deadlift 5×5 Back Squat 5×5@82%