Friday, May 5th


Friday, May 5th

Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.

Hero WOD


30 rounds for time of:
5 Wall ball shots
3 Handstand push-ups
225/155 pound Power clean, 1 rep

Post time to comments.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Reminder: If you are going to drop the weights in a metcon, observe the following limits, or use rubber mats. Keep CFM’s doors open by keeping the neighbors happy.

Max Drop Weight by Height 
Hip – 225 lbs
Shoulder – 115 lbs
Overhead – 95 lbs

Extra Credit

3 rounds
10 ghd situps
10 back extensions

0 Response

  1. Matt

    29:33, first ten rounds rx, last twenty rounds with pc’s at 195
    — totally smoked the lower back early on, which slowed me down. Fun wod.

  2. AllisonR

    23:20 – 85lb for first 15 rounds then had to drop to 75lbs for last half bc poor form. Pike push-ups and 14lb wall ball. Happy with consistent pace throughout.

  3. LaurenMargaret

    22:33 @85
    *First 15 rounds with pike push-ups then switched to knee, 14lb wall ball

  4. dtm

    5 Rounds:
    20 Farmers lunges w/ 24kg dbs
    Max Plank (2:00/1:40/1/35/1:15/1:02)

    Upright rows for funzzies w/ 35# dbs

  5. El Capitan

    Sad to miss “Holleyman” one of my favorites
    Front squats 275(3) 290(1) 275(3) 300(1) 275(3) 315(1)
    Back squat 10 reps at 78% of 1rm front squat

    17 Amrap
    20 cal row
    17 power snatch 75/55
    20 box jumps
    17 wallballs 20/14

    3+ 47 Rx’d

  6. JoJo


    Power Clean #105
    Wall balls 14lbs
    HSPU (abmat)
    9 RD’s left

    DNF (did not finish)

  7. johanna

    24+8 @125
    99% sure that’s the most HSPUs I’ve ever done in a wod.
    HSPUs all unbroken
    Cleans were close to my max so they slowed me down for sure. WB were a non-issue which is the first time I think I’ve ever said that in a WB wod…

  8. cloudon

    Did a lot of hspu yesterday… so got in 20 rounds under 30 min time cut – 5 wall balls, 4 bench at 175/155 (11/9 rounds), and all PCs at 205