Friday, October 16, 2015



EMOM 10 min
Even: 3 front squat (e: 10-12 reps with pvc, bar, light weight)
Odd: 3 push jerk (e: 10-12 reps with pvc, bar, light weight) 

*8 min for strength athletes to work up to starting weight (complete all 3 reps without racking bar)
*endurance athletes can choose to tabata row or bike. 


Open WOD 11.3

AMRAP 5 min
Squat clean and jerk

RX 155/110
L2 115/75
L175/45


Hoodie Design Contest!
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!

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