WOD

**Memorial Day Monday May 29th. Class at 9am only. See you there for Murph! **CFM 11 Year Anniversary Cookout Saturday June 17th! Please come and... Read More

**Memorial Day Monday May 29th. Class at 9am only. See you there for Murph! **CFM 11 Year Anniversary Cookout Saturday June 17th! Please come and... Read More

**Memorial Day Monday May 29th. Class at 9am only. See you there for Murph! AMRAP 10 Row for Cals Rest 5 AMRAP 10 Bike for... Read More

EMOM 10 5 Strict Press EMOM 10 3 Push Press EMOM 10 2 Push Jerks

1)Deadlift 3-3-3-3 2)Up ladder 8 1 Front squat 155/108 2 Pull ups *increase front squat by 1. Pull ups by 2 each round

7 Rounds for Time 200m Run 14 OH DB Lunges 50/35 (7 each arm) 10 Burpee Box Jump Overs 24/20

For Time 30 Toes To Bar Then  5 rounds  10 Deadlifts 225/155 5 Wall Walks  Then 30 Toes to bar 

Snatch 1-1-1-1-1 Back squat 5×2@85%

For time 60/40 Bike Cals 75 Kettlebell Swings 53/35 30 Chest to Bar Pull Ups

1 Mile Run, rest 3 minutes 800m Run, rest 2 minutes 2x400m Run, rest 1 minute 3x200m Run, rest 30 seconds