Monday August 21st

NO 12:00 CLASS! Hang Power Snatch: 3×3 @ 70% 2. Snatch Pull (not high pull): 3×3 @ 80% 21-15-9…

Monday August 14th

  *We are continuing our Muscle-up progression this week. Last week we had a mid-cycle trial in a WOD….

Monday August 7th

Monday: REGULAR CLASS: Muscle Up Technique Practice/Prep (pick an appropriate level) 3×3 Kip swings (rings) 3×3 Hips to Rings…

Friday August 4th

Friday: REGULAR CLASS 1. Clean and Jerk: 2+1 @ 60% 2+1 @ 65% 2+1@ 70% 2+1@ 75% 2+1@ 80%…

Tuesday August 1st

Tuesday: 1. 3 Rounds 7 Thrusters 75/55 7 Pull-ups 7 Burpees Then row 50/35 Cal Then: 3 Rounds 7…

Monday July 31st

CFM 7.31.17 Monday: REGULAR CLASS: 1. Snatch (full snatch, no Touch and Go) 3 @ 60% 2 @ 65%…

Saturday July 29th

9:00 AM Weightlifting (members only) 10:00 AM Open House Workout (open to the public)

Friday July, 28th

Friday: REGULAR CLASS: 1. Muscle Up Practice: Repeat of Last Week Pick appropriate level A: 5×2-3 MU Focus on…

Thursday July 25th

Thursday: REGULAR CLASS: 1. Back Squat 3×5 @ 75% 2. AMRAP 9 6 Strict Pull-ups 9 Front Squats 135/95…

Wednesday July 26th

Wednesday: REGULAR CLASS: 400 m run 2 Rounds of “DT” 155/105 400 m run 2 Rounds of “DT” 400…