Monday, October 19, 2015


"Bergeron Beep Test"
12 min EMOM or for as long as possible: 
7 Thrusters 75/55 
7 Pull ups 
7 Burpees 

If you cannot complete a round, decrease your reps to 6, 5, 4, 3, etc so that you can complete the 12 min. If you are still at 7 reps by min 12, see how far you can go!  
Scale: when choosing your weight, you should be able to easily complete 7 thrusters unbroken.

Hoodie Design Contest!
We've already got some great designs! Where's yours?

Cooler weather is on the way and that means it's time for CFNM Hoodies! This year we are going to have a hoodie design contest. Email your best design to Amy by October 30. The winning designer will get a free hoodie!








  1. Fun? Painful? Maybe a little of one and a lot of another... YOU decide and let me know :)

    Wod - finished with mostly 4s (75#, pull ups)


  2. I agree with was Fun and Painful...! :-)
    Wod-finished with mostly 4's too (33#,Ring Rows)

  3. That was a nice "welcome back" wod... It was a lot of painful for me!!
    7,7,5,5,4.... (55# and ring rows)

  4. Brutal!
    75# plus banded strict pullups