Strength
E2MOM for 4 Sets
Front Squat x 5 (75%)
Conditioning
Every 3 Minutes for 5 sets
Row 18/16 Calories
25 Air Squats
Shoulder to Overhead*
Rd1 10x (115/75)
Rd2 8x (135/95)
Rd3 6x (165/115)
Rd4 4x (205/145)
Rd5 2 x (225/155)
Strength
E2MOM for 4 Sets
Front Squat x 5 (75%)
Conditioning
Every 3 Minutes for 5 sets
Row 18/16 Calories
25 Air Squats
Shoulder to Overhead*
Rd1 10x (115/75)
Rd2 8x (135/95)
Rd3 6x (165/115)
Rd4 4x (205/145)
Rd5 2 x (225/155)
Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”. “Murph” is a Hero workout, performed
Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night! The event starts at
FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training
COPYRIGHT © 2022 KILO. ALL RIGHTS RESERVED.