CFM Beach Day is this Saturday!

Anyone that wants to join in we will be heading to Salisbury Beach State Res.  There is plenty of paid parking.

Come have some fun!

1) Font Squat + Jerk.  15 minutes to build to max

2) Not For Time.  split as needed

40 Hanging tuck rolls

Accumulate 3 minutes.  PBars L Sit

100 Supermans

For Time

1 Mile Run

30 Power Snatches 115/80

1 Mile Run

7 Rounds For Time

7 Front Squats 115/80

7 Handstand Push Ups

35 Double Unders

1) Push Press 5-5-3-3-2-2-1

2) 50 Burpees for Time

2 Rounds for Time

400m Run

21 Pull Ups

400m Run

18 Toes to Bar

400m Run

9 Burpee Pull Ups

1) Tabata Hanging L Sit Hold

2) Weighted Bulgarian Split Squats 5x8 each leg

3) Weighted Walking Lunge Steps 4x20 steps

4) Tabata Hanging L Sit Hold

1) Deadlifts 5-5-5-5-5

2) 4 Rounds for Time

12 Deadlifts 185/125

15 Box Jump Overs 24/20

18 Abmat Sit Ups

AMRAP 25.  with a partner

300m Run (together)

6 Thrusters 95/65

24 Abmat Sit Ups

6 Thrusters

12 Power Cleans 95/65

6 Thrusters

AMRAP 15 

10 Chest to Bar Pull Ups

14 DB Ground to Overhead 50/35

20 Air Squats

Schedule reminder for this week:

No Noon Class today 7/9

1) Push Press 3-3-3-3-3

2) Back Squat 5-5-5-5-5

Finisher.  100 Hollow Rocks

Schedule reminder for this week:

No Noon Class Thursday 7/9

EMOM 24

1. 45 Seconds on Bike or Rower
2. 12 Toes to Bar
3. 14 Overhead Dumbbell Walking Lunges
4. Rest

Schedule reminder for this week:

No Noon Class Tuesday 7/7 and Thursday 7/9

5 Rounds for Time

60 Double Unders

10 Pull-ups

15 Kettlebell Swings 53/35

10 Hand Release Push-ups

Schedule reminder for this week:

No Noon Class Tuesday 7/7 and Thursday 7/9

1) AMRAP 12

12 Wall Balls 20/14

10 Box Jumps 24/20

8 Hang Power Cleans 95/65

2) Tabata Set:  V Sit Ups

No Class today

Happy 4th of July!!

No 5:30pm class today

No 8:30am class July 4th

"Donny"

For Time

21-15-9-9-15-21

Deadlifts 225/155

Burpees

July 4th Schedule changes this week: 

No 5:30pm Class Friday July 3d

No Class Saturday July 4th

40 Minutes

Bike or Row

*goal is to stay in a steady aerobic zone throughout 

July 4th Schedule changes this week: 

No 5:30pm Class Friday July 3d

No Class Saturday July 4th

Come along with this months focus on the midline!  Stability and strength through the trunk tanslates to EVERYTHING 

5 Rounds NFT

10 Toes to Rings

15 Weighted Sit Ups

7 Elevated Side Cunch

2x down/back Single Arm Farmer Carry

July 4th Schedule changes this week: 

No 5:30pm Class Friday July 3d

No Class Saturday July 4th

For Time

30 Strict Pull Ups

800m Run

30 Strict Pull Ups

Thank You to everyone that came out for the cookout this past weekend!

1) Front Rack BB Bulgarian Split Squat 4x5 each leg

2) Heel Elevated Close Stance Back Squat 3x12

3) Back Squat 3x3@85%

TODAY!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

AMRAP 25

With a Partner

Partner 1

300m Run

Partner 2

10 Deadlifts 155/105

10 DB Push Press 50/35

10 Box Jumps 24/20

*switch when run is complete. Start round where other left off.  Score total rounds of part B. 

This Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

6 Altenating Rounds

5 Bench Press

10 Strict Ring Dips

5 Wall Facing Handstand Push Ups

This Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

40 Minutes 

Bike or Row

Every 10 Minutes:

12 Burpees

12 Pull Ups

This Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

1) Strict Press

5-5-5-5

2) AMRAP 15

15 Wall Balls 20/14

20 Double Unders

10 Hand Release Push Ups

5 Hang Power Cleans 115/80

This Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

1) Deadlifts 5-5-3-2

2) Zercher Squats 5-5-5-5

This Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

1) Evert 2 Minutes x 5

5 Front Squats

5 Weighted Chin Ups

2) AMRAP 15

9/7 Calorie Bike

12 Front Rack Lunges 95/65

9 Toes to Bar

6 Push Jerks 95/65

Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

AMRAP 20

400m Run

20 Wall Balls 20/14

10 Power Cleans 135/95

Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

1) Deadlift 2-2-1-1

2) AMRAP 12

12 Walking Lunges

7 Pull Ups

Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

For Time

1 Mile Run

40 Shoulde to Overhead 2 KB (70, 53)

1 Mile Run

Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Alternating Sets NFT

1) DB Hammer Curls 4x15 each arm

2) Straight Bar Curl

Alternating Sets NFT

1) DB Skull Crushers 4x12 each arm

2) Close Grip Bench Press 4x7

3) Banded Tricep Ext 4x30

Coming Soon!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Every 4 Minutes:

1) 400m Run

Max Strict Pull Ups in remaining time

2) 400m Run

Max Push Ups in remaining time

3) 400m Run

Max V Ups in remaining time

4) 400m Run

Max Bar Muscle Ups in remaining time

Coming Soon!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

1) Thruster 

2-2-2-2-2

2) 5 Rounds NFT.  Alternating

8 (each leg) Bulgarian Split Squats 

5 Nordic Hamstring Curls 

For Time

30-20-10

400M Run

Deadlifts 185/130 

Pullups

Strict Press 3-3-2-2-1-1

DB Bench Press 15-15-15-15

Tabata Set

Bike or Row

Rest 1

Tabata Set

Abmat Sit Ups

Rest 1

Tabata Set

Push Ups

Rest 1

Tabata Set

Air Squats

Tabata Set = 8 rounds 20 seconds max effort, 10 seconds rest

Reminder to SAVE THE DATE

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

1) Power Clean 

3 x 10 Touch and Go Reps

2 Romanian Deadlifts with DBs

5x12 can climb in weight 

1) Front Squats 2-2-2-2-2

2) 3 Rounds

AMRAP 3.  Rest 2

Wall Balls

3 Rounds NFT

20 Banded Face Pulls

12 Reverse DB Flys

4 Rounds NFT

10 Chin Ups.  weighted

10 Inverted Wide Grip Ring Rows

12 DB Bent Rows each arm

"The Chief"

5 Rounds AMRAP 3.  Rest 1

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

Reminder to SAVE THE DATE

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

1 Mile Run

Rest 4 Minutes

1 Mile Run