Comp & CFC WOD  Conditioning 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains […]

WOD Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (115/80) 100 Toes to Bar 50 Squat Cleans (1115/80) 75 Burpees over Bar 100 Calorie Row

WOD 3 Rounds: 5 Burpee CTB Pull-ups 10 Power Snatches (115/80#) 20 Box Jump-Overs

WOD  AMRAP 20: 400m run 16 Push-ups or 8 strict HSPU 50′ Walking Lunge

Open gym 12 – 1 5:30 – 6:30