We’re proud to do Murph every year at CFW! We’ll be at the box this year on Monday, May 27th from 6-10am. Show up no later than 9am to start up. “Murph” Run 1 Mile100… 

“600” Teams of 3-4 complete For Time- 100 Calorie Row100 Burpees100 Power Snatch (95/65#)100 Toes to Bar100 Push Jerks (95/65#)100 Calorie Row

Back Squat 3×5 (add 5-10# to previous) This is our last Back Squat session of the squat cycle. Next Thursday we will test a 5RM on the Back Squat. Up next is a pull cycle… 

Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone

Push Press 5-5-5-3-3-3-1-1-1___ Weighted Pull Up 3-3-3-1-1-1

“Two Sixer” 2 RFT Run 400m26 HR Push UpsRun 400m26 KBS (53/35#)Run 400m26 AbMat Sit UpsRun 400m26 Supermans Time Cap- 40 min