***Attention Members***
December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym.

Warmup
As Needed for Contest WOD

Contest WOD
For Time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate