WOD 111817 SATURDAY
Join us tomorrow for the Fitness Challenge and Canned Food Fundraiser at 9am. Please bring any non-perishable food items and each item donated will be counted as a burpee towards the challenge. There are no classes outside of this event.
WOD 111717 FRIDAY
STRENGTH EMOM 10 1 Power Clean + 1 Front Squat *Build to your heaviest set* WOD RX+ 3 Rounds: 30 GHD Sit-Ups 20 Front Squats (185/125#) 10 Power Clean (185/125#) RX 3 Rounds: 20 GHD Sit-Ups (Parallel) 20 Front Squats (155/105#) 10 Power Clean (155/105#) FITNESS 3 Rounds:30 Weighted Sit-Ups 20 Front Squats (115/75#) 10 […]
WOD 111617 THURSDAY
PRE-WOD: 4 ROUNDS NOT FOR TIME 20 SHOULDER TAP 20 HIP EXTENSION/SUPERMAN *Find most challenging version of shoulder taps* WOD RX+ EMOM 21 MIN 1: 15 CHEST TO BAR MIN 2: 40’ HS WALK MIN 3: 15/10 CAL BIKE RX EMOM 21 MIN 1: 15 PULL UP MIN 2: 20’ HS WALK MIN 3: 15/10 […]
WOD 111517 WEDNESDAY
Everyone at CFCM wishes Colin the best of luck in this next chapter of his life! Please come to either the 6:15 or 715am class and wish him the best and take part in a special designed WOD by Colin himself! “It’s gonna get weird” 10 min: Est. 1 RM Squat Clean Then… 20 min. […]
WOD 111417 TUESDAY
WOD RX+ 15min. AMRAP: 12 Calorie Row 9 Burpee Box Overs (24/20″) 6 Strict Pull-Ups RX 15min. AMRAP: 12 Calorie Row 9 Burpee Box Overs (24/20″) 6 Banded Strict Pull-Ups FITNESS 15min. AMRAP: 12 Calorie Row 9 Burpee Box Step Overs (20″) 6 Ring Rows CASH OUT Double Alternating Tabata Pike-Ups on Rower Russian KettleBell […]