Dec 2014 18
Jerk 1-1-1-1-1

Push Press 2-2-2-2-2

Dec 2014 17
Bench Press.  Week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
 
For Time
21-15-9
Hang Power Snatch (85, 60)
Pull Ups
 

Dec 2014 16

Back Squat.  Week 3

5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
 
For Time
21-15-9
Row (calories)
Dumbbell Ground to Overhead
 

For anyone that has not seen this already Coach Pat has drawn up the protocol to follow for the next two weeks to supplement the extra 2k work. Follow the numbers and ask the coaches any questions you might have

Dec 2014 15

ARMAP 20
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls  (20, 14)
40 Toes To Bar
20 Strict HSPU
10 Muscle ups

WOD credit to CFNE
 

Just a few of the lovely ladies of CFM

Dec 2014 14
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men: 155  Women: 105
 

Great gathering the weekend at our 3rd annual CFM Christmas party

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