New Beginnings


Future home of CFMC, Lots of work to do!

 WOD 9/12/12

5X3 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 90 sec. between sets



1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5  Press – heaviest possible, rest 45 sec.

Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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