Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

As you may have noticed we have eliminated the Finish portion of the Daily workout and have added the Test portion.  A good idea would be to create your own finish by working on the Athletic Standards you need to improve on to pass your level. 

Warmup
3rnds of:
10 Ring Dips
10 Squats
10 Box Jumps
Samson Stretch

Test
Speed: 500 meter Row, 2min

WOD
1st
Squat 10-8-6

2nd
Complete as many rounds as possible 15 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions