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!

AMRAP 20

400m Run

3 Power Cleans 185/125

4 Front Squats

9 Chest to Bar 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!

For Time

30-20-10

Burpees

Kettlebell Swings 53/35

Wall Balls 20/14

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!

7 Rounds

Every 2 Minutes

200m Run

12 Toes to Bar

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) Hip Thrusters 5-5-5-5

2) Back Squats 3-3-3-3-3

For Time.  Partition reps any way.

800m Run

50 DB Ground to Overhead 50/35

100 Sit Ups

100 Thrusters 45/33

200 Double Unders

"Lynne"

5 Rounds

Max Reps Bench Press at bodyweight

Max Reps Pull Ups

AMRAP 20

20 DB Front Rack Walking Lunges

14 Hand Release Push Ups

20 Wall Balls

14 DB Hang Power Cleans

20 Abmat Sit Ups

Hike for Mt. Monadnock is canceled due to weather for this Saturday.  There will be regular class at 8:30am

For Time

50/40 Cals Bike

60 KBS 53/35

50 Box Jumps 24/20

40 Burpees

30 Toes to Bar

Hike for Mt. Monadnock is canceled due to weather for this Saturday.  There will be regular class at 8:30am

10 Rounds

30 Seconds Max Strict Pull Ups

Rest 30 Seconds

30 Seconds Max Strict Handstand Push Ups

Rest 30 Seconds

Every 2 minutes x 15

Clean & Jerk

Hike Update:

We are keeping an eye on the weather for Saturday.  If it looks like nasty weather we will postpone the hike and have class at CFM Saturday.  Fingers crossed things clear up!

10 x 200m Run

Rest 1 minute between runs

Reminder for this Saturday 9/26.  There will be no class at CFM.  

Plan to meet in the parking lot of Mt. Monadnock for 9am.  Parking is limited and I would strongly recommend purchasing a parking pass ahead of time because the lot can fill up.  

1) Build to heavy 2 rep Thruster

2) 4 Rounds for Time

7 Thrusters 115/80

25 Double Unders

10 Chest to Bar Pull Ups