WOD

5 rounds not for time 5 bench press AMRAP strict press 50% body weight 

Emom 40 1)Bike or Row *set a cal number that’s hard but repeatable in 30-40 seconds  2)12 DB GTO 3)30 Double Unders  4)20 Walking Lunge... Read More

Beach Day is today!!! Amrap 10. Rest 5. Amrap 10 200m Run  10 Deadlifts 135/95 20 Wall Balls 20/14

1)Jerk 3-3-2-2-2 2)For Time (cap 7) 21-15-9 Burpees Pull Ups

EMOM 30 3 Hang Power Snatch  10 Toes to Bar 3 Wall Walks 

Back Squat  3×2@90% 2×5@83% 1×10@70%

**CFM Beach day Saturday July 26!! Salisbury State Beach. Head up after class that Saturday. Bring the family and let’s have some fun! For Time ... Read More

**CFM Beach day Saturday July 26!! Salisbury State Beach. Head up after class that Saturday. Bring the family and let’s have some fun! AMRAP 20... Read More

**CFM Beach day Saturday July 26!! Salisbury State Beach. Head up after class that Saturday. Bring the family and let’s have some fun! Amrap 25... Read More

**CFM Beach day Saturday July 26!! Salisbury State Beach. Head up after class that Saturday. Bring the family and let’s have some fun! 8 Rounds... Read More