1) Strict Press 8-8-5-5-3-3

2) AMRAP 10

12 Goblet Hold Reverse Step Lunges

6 Chin Ups

AMRAP 20 

With a partner

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

CFM Halloween Paty tonight!  5:30pm tonight! No class at 5:30.

Bring the kids, the family and friends, some food and of course costumes!

1) EMOM 15

5 Push Jerks (taken from the floor)

2) Not for time:   100 V Sit Ups

CFM Halloween Party is THIS Friday October 30th at 5:30pm!  

Bring the kids, the family and friends, some food and of course costumes!

1) Supine Grip Bent Rows 7-7-7-7-7

2) Deadlift 3-3-3-2-2

CFM Halloween Party is THIS Friday October 30th at 5:30pm!  

Bring the kids, the family and friends, some food and of course costumes!

5 Rounds

AMRAP 3. Rest 1

6 Burpees

8 10m Shuttle Runs

10 KBS 53/35

CFM Halloween Party is THIS Friday October 30th at 5:30pm!  

Bring the kids, the family and friends, some food and of course costumes!

For Time   cap 15

21-15-9

Power Cleans 105/73

Strict Handstand Push Ups

Pull Ups

CFM Halloween Party is next Friday October 30th at 5:30pm!  

Bring the kids, the family and friends, some food and of course costumes!

Back Squats 5-5-3-3-3-2-2-2

CFM Halloween Party is next Friday October 30th at 5:30pm!  

Bring the kids, the family and friends, some food and of course costumes!

AMRAP 20.   With a partner

200m Run Together

20 Single Arm Devils Press 50/35

20 Thrusters 95/65

20 Lateral Bar Burpees

*decrease by 2 reps each round

CFM Halloween Party is next Friday October 30th at 5:30pm!  

Bring the kids, the family and friends, some food and of course costumes!

4 Rounds for Time

5 Sets: Deadlift + Power Clean + Hang Power Clean  155/105

12 Chest to Bar Pull Ups