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!

 Reminder: Starting this week we will be having OPEN GYM on Wednesdays ONLY from 11:30-1pm

CFC WOD "Nasty Girls" 3 Rounds: 50 Air Squats 7 Muscle-Ups or 14 ring dips 10 Hang Power Cleans (135/95) 2016 OPEN ATHLETES 1. Strength EMOMx10: 2 Squat Snatches, you choose the weight 2. Conditioning EMOMx10: Odd: 3 Squat Cleans, 185/135 Even: 25′ HS Walk 3. Conditioning “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle ups 10 HPC, 135/95