Happy New Year from CFC!  We want to thank everyone for allowing us to do what we love.  Have a great NEW YEAR! “2017” On the 10 min and on the 20min mark. Finish the rds and rest with the time left. Scale reps as needed to get under the 10 min mark. 2rds- Solo […]

CFC 1. Conditioning EMOM 18: Min 1:  15 Russian KB Swings (70/53#) Min 2:  10 Burpees Min 3:  Row for Max Calories* *Score = Total calories after 6 round COMP WOD 1. Snatch 70%/4 75%/4 80%/3 (85%/3)2 2. Clean & Jerk 75%/3+1 80%/3+1 (85%/3+1)2 3. Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1 4. Conditioning […]

CFC 1. Conditioning AMRAP 3: 50 DU Buy-In or 15/12 Cal Row 15 Deadlifts (185/135#) 15 Wall Ball Rest 3:00 AMRAP 3: 50 DU Buy-in or 15/12 Cal Row 10 Deadlifts (225/155#) 10 Wall Ball Rest 3:00 AMRAP 3: 50 DU Buy-in or 15/12 Cal Row 5 Deadlifts (275/185#) 5 Wall Ball Comp WOD 1. Power Clean + Power […]

Rest Day! Open Gym at 5:30am

1. Conditioning 8 Rounds: Burpees :40 on, :20 off 2. Conditioning 3 Rounds: 500 Meter Row or 100 DU’s or 300 singles 12 Push Jerks (155/105#) 15 T2B or Wall Ball Sit-ups