We will now be posting 2 WODS daily. The first (CFC WOD) is a general metabolic crossfit WOD w 1-2 strength days and 1 primal movement day incorporated into it. This is a great program for all around GPP conditioning and strength. We will also programming a 2nd WOD (COMP WOD) for those interested in more strength work and games prep. It is highly suggested that you look at your goals and talk to your Coach to determine which to do - PLEASE DONT CHERRY PICK. The Comp WOD is on very specific strength cycles which require consistency. Each class period will warm up together and then split dependent upon goals. 3-2-1 GO! CFC WOD A. Overhead Squat 1-1-1 B. Snatch Balance 1-1-1 C. Hang Squat Snatch 1-1-1 *These should be 3 HEAVY sets to max. DO NOT COUNT WARM UP SETS. Get some!   COMP WOD 1. Overhead Squat work up to a heavy single 2. Snatch Balance work up to a heavy single 3. Hang Squat Snatch work up to a heavy single *Record all. Use for future strength cycle marks. 4. Push Press 4×8, climbing