Weighted Dip

  

Summer is no longer coming...it's just about here, which means it's time to get out of the box! Take a look below at some of what CFM has in store for summer. I'll post more details when they are available but for now mark your calendars!

Beach Days - one Saturday a month starting in July, stay tuned for exact dates. Expect a killer beach WOD followed by some relaxing, rehydrating and vitamin D absorption on the beach!

Park Day - On Tuesday June 23rd we'll be joining our friends from Wantagh Martial Arts at a local Park (TBD). All evening classes will take place in the park on this day, weather permitting. Check Facebook and the website before class if the weather is questionable.

Long Island Adventure Park - July 12th This is the same tree top obstacle course we went to in the fall. Www.longislandadventurepark.org for more information.

Shootout for Soldiers - on 7/16 there will be 24 one hour long lacrosse games played to benefit wounded American military members. The games start at 9am on Thursday, July 16th at the Field of Dreams in Massapequa.

Paint Ball - August 23rd
Venue to be determined.

And if you save only one date for your CFM family this summer make it June 27th! We will be having an inter-box competition!! Specifics will be announced after Murph!


Strength:  Weighted Dip

3-3-2-2-1-1-1

WOD - 

12 min AMRAP

5 KB Clean and Press L/R

5 KB Bent Over Row L/R

5 KB Snatch L/R

25 Double-unders