Shoulder Press

ANNOUNCEMENT:  Don't forget that this Thursday is CFM's 1st Annual Holiday Party!!  Bring your friends and family down to the Bulldog Grille in Amityville starting at 9:00 p.m.  Our last class is at 7:30 that evening.


Strength: One Arm Shoulder Press

5-5-5-5

Hero WOD:

"Nate"

AMRAP 20 minutes of

2 Muscle-ups

4 Handstand Push-ups

8 KB swings 2/1.5 pood

*Sub 3 pull-ups and 3 dips for each muscle up.