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

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

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

EMOM 40 

1) bike or row 35 seconds. moderate pace

2) 15 Push Press 45/33

3) bike or row 15 seconds. high pace

4) 15 chest hold squats 

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

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

1) 15 Minutes

Build to heavy Low Hang Clean & Jerk

2) 7 sets @ 80-85% part 1

2 Front Squats + 1 Jerk

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

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

7 Rounds for Time

12 Burpees

14 KB Hang Power Snatches 53/35

12 Toes to Bar

5 x 800m starting every 8 minutes

For time:

30-25-20-15-10

Deadlifts at bodyweight

Pull ups

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

1) Back Squat 4x3 @ 80-85%

2) Front Rack Bulgarian Split Squats 5x5 each leg

EMOM 20

odd minutes: pick a pulling gymnastics movement

even minutes: pick any goat movement

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

1) Strict Press 5-5-5-5

2) AMRAP 13

8 Double DB Overhead Reverse Step Lunge 

8 10m Shuttle Runs

5 Strict Pull Ups

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

5 Rounds fo Time

25 Double Unders

20 KB Power Cleans 53/35

15 Abmat Sit Ups

10 Burpees