WOD

5 Rounds. AMRAP 3. Rest 1. 3 Power Cleans 115/80 3 Shoulder to Overhead 6 Push Ups

1) Build to heavy deadlift single 2) 3×3@75% of days deadlift single 3) 100 Weighted Sit Ups

AMRAP 20 40 Step Ups 24/20 30 KBS 53/35 20 KB Lunges 53/35 10 Burpee Pull Ups

4 rounds for time  400m run 15 Burpees 12 Pull ups 

***THIS Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with everyone’s favorite clean and... Read More

***THIS Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with everyone’s favorite clean and... Read More

***Come join us this Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with everyone’s... Read More

***Come join us this Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with everyone’s... Read More

***Come join us this Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with everyone’s... Read More

5 Rounds for Time 400m Run 7 Power Snatches 135/95 3 Rope Climbs