WOD

17 Aug
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CFC WOD 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 75/50 Calorie Row/1000 meter run/5 Stair sprints *On the deadlifts, we are looking for a weight that you could complete 30+ repetitions unbroken when fresh. Gymnastics Conditioning Deficit Handstand Push-ups (Strict if can): 6 rest 1:00 5 rest :45 4 rest :30 3 rest […]

16 Aug
0

CFC WOD 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Sandbag Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar *Choose a challenging KB today, something you may be able to do the 1st 15-10-5 unbroken but need to break up the second set. *Sub K2E for T2B or med ball sit ups *If not […]

15 Aug
0

Active Recovery Day! Open Gym 5:30am & 5:30pm

14 Aug
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CFC WOD AMRAP 3, 21/15 Calorie Row 21 Burpees over the bar Max Thrusters (75/55) Rest 3:00 AMRAP 3, 18/12 Calorie Row 18 Burpees over the bar Max Thrusters (95/65) Rest 3:00 AMRAP 3, 15/10 Calorie Row 15 Burpees over the bar Max Thrusters (115/80) Rest 3:00 AMRAP 3 12/8 Calorie Row 12 Burpees over […]

13 Aug
0

CFC WOD 3 Rounds: 400 Meter Run/Row 15 Clean and Jerks (115/80) 75 Double Unders/100 single unders Barbell Conditioning EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)(185/135)(135/95)