Today is Zach’s  last day with CFC.  We are sad to see him go.  Make sure to tell him goodbye and give him a big hug for all he has done for us!!! Thanks Zach. Tabata 2o sec of work+ 10 sec rest x 8 of: -KB Power Cleans 55/35 (2 hand) -Push-ups -KB Jerks 45/25 (2 […]

Rest Day. Open gym at 12pm

1. Conditioning AMRAP 3: 18 Overhead Squats (95/65#) 18 Over-the-bar Burpees Max Calorie Row/SDLHP Rest 2:00 AMRAP 3: 15 Overhead Squats (115/80#) 15 Over-the-bar Burpees Max Calorie Row/SDLHP Rest 2:00 AMRAP 3: 12 Overhead Squats (135/95#) 12 Over-the-bar Burpees Max Calorie Row/SDLHP Rest 2:00 AMRAP 3: 9 Overhead Squats (155/105#) 9 Over-the-bar Burpees Max Calorie Row/SDLHP […]

CFC 1.  Conditioning AMRAP 15: 30 DU/90 singles/30 jumping lunges 15 Power Cleans (135/95#) 30 DU/90 singles/30 jumping lunges 15 T2B/Wallball sit-ups  Comp WOD 1.  Snatch 60%/3 65%/3 (70%/3)3 2.  Back Squat (65%/8)3 3.  Conditioning AMRAP 12: 30 DU/90 singles/30 jumping lunges 15 Power Cleans (135/95#) 30 DU/90 singles/30 jumping lunges 15 T2B/Wallball sit-ups   […]

Happy Thanksgiving! We could not be more grateful for this CFCody community! The positive energy, camaraderie, friendships, support, and drive we get to be apart of everyday is amazing! Thank you all for making us better people everyday! 12 Days of Thankfulness 1 100 meter run 2 Ring/Bar Muscle ups/ring dips 3 Thrusters (65/95) 4 […]