6 Rounds Alternating movements

5 Zercher Squats

14 Alt Arm DB Strict Press

Every 5 Minutes x 5

400m Run

30 Push Ups

Class at 9am only today

Rankle

AMRAP 20

6 Deadlifts 225/155

7 Burpee Pull Ups

10 KBS 70/53

200m Run

Reminders!

-Monday Sept 7 Labor Day class at 9am only

-Sat Sept 19th 5k Run/Walk.  Details at the gym

-Sat Sept 26th CFM Hike Mt. Monadnock.  No class at CFM that day.  Meeting at mountain parking lot at 9am.

-CFM Halloween Party Oct 30th

-CFM Christmas Party Dec 12th

3 Rounds for Time

800m Run

20 Hang Power Snatch 65/45

20 Overhead Squats 65/45

1) Z Press w/DBs 10-10-10

2) Alternate Sets 

5-3-3-2 Push Press

7-7-7-7 Supine Grip Bent BB rows

3) Z Press w/DBs 10-10-10

3 Rounds for Time

400m Run

50 Double Unders

25-20-15 Burpees

EMOM 40

Bike cals (40 seconds)

5-10 Strict Pull Ups

12 Wall Balls

5-10 Hanging Straight Leg Raises

Diane

21-15-9

Deadlifts 225/155

Handstand Push Ups

1) Hang Clean 2-2-2-1-1

2) Front Squat 5x3@80-85%

AMRAP 25  with a partner

200m Run Together 

20 DB Shoulder to Overhead

3 Tire Flips

100m DB Overhead Carry

Community Cup Wod 4

2 Rounds for Time (cap 20)

150 Double Unders

100 Air Squats

50 DB Snatches 50/35

5 Rounds Not For Time

8-12 Strict Pull Ups

8-12 Strict Ring Dips

5 DB Single Arm Wide Row

3-5 Wall Walks