Wed, June 21st and Thurs, June 22nd

Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
In other news, our upcoming throwdown will be in July, stay tuned for the Newsletter for details!

Wednesday Oly

Power clean  + Push  Jerk
1-1-1-1-1-1-1

Press
3-3-3-3-3

Thursday June 22nd

Romanian Deadlift
5-5-5-5-5

10 min AMRAP
21 Kettlebell Swings (24kg/16kg)
14 Pistols

Post RDL loads and rounds completed to comments

Tuesday, June 20th

Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.

WOD

10 Rounds:

Start at the bottom of the hill.
Run one hill sprint.
Walk down the hill to recover.
If you have one, wear a stopwatch and record your times.

Compare to 10/2/16, and post times to Comments.

Cash-Out:

Accumulate 5 minutes in a hollow hold.

Monday, June 19th

WOD

On the minute for 20 minutes:

Evens: 2 cleans
Odds: 3 muscle ups

Post load to comments.

Sunday, June 18th

Oly WOD

Power Snatch
3-3-3-3-3
Pause Back Squat
3-3-3-3-3

Endurance WOD

Five 3-minute rounds:
30/20 calorie row
75/55 lb push press, 20 reps
Max reps toes to bar

Rest 2 minutes between rounds.

Post toes to bar from all rounds to Comments.

Saturday, June 17th

Trying to lean out this Summer? Let’s have a little friendly competition…

Sign up here to enter CFM’s summer fat-loss/muscle-gain competition. $400 prize pool.

KHour WOD

10 rounds for time, with a partner
20 kettlebell swings, 24/16kg
50ft right arm overhead lunge w/ kettlebell
10 burpee box jump overs
50ft left arm overhead lunge w/ kettlebell

Alternate rounds. Post time to Comments.