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 "Set It Off" 3 Rounds for Time 200 Double Under Buy-In -immediately into- 30 Calorie Row 30 Kettlebell Swings (53/35) 30 Wallballs (20/14) 3RDS -then 20  Handstand Push-Ups Buy out COMP WOD 1. Strength Work up to a heavy single Front Squat *Record for strength cycle 2. Strength Work up to a heavy single Jerk *Record for strength cycle 3. Conditioning “J” 200 DU Buy-In 4 Rds: 5 Ring MU 10 Front Squats (155/105) 15 HSPU 20 OH Sandbag lunges 40