Nutrition Challenge: Starting this week in addition to NO sugar we will be eliminating Gluten and Grains.  Make sure to write your teams total points for last week on the Challenge Board.  Good Luck and keep up the good work! CFC 1. Conditioning 3RFT: 500m Row or 400m Run 12 Burpees 21 Box Jumps, 24/20 […]

Teams of 2: “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run *Partners will run together, but split reps […]

CFCody WOD 1.  Conditioning AMRAP 15: 15 Wall Ball (20/14) 15 KB Swings (1.5/1 Pood) 2.  Stamina Conditioning EMOMx12: Odd: 12 TTB Even: 12 Power Cleans (135/85) Comp WOD 1.  Hang Squat Clean 5×3 at 70% – from mid thigh, drop from the top 2.  Front Squat Triple at 82% Single at 88% Triple at 82% Single at […]

CFCody & Comp WOD 1.  Conditioning AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 2:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 2:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24″/20″) 2.  Gymnastics Conditioning Ninjas:  EMOMx7: 12 unbroken kipping HSPU/push ups/HS shoulder taps Advanced:  EMOMx7:  9 unbroken kipping HSPU/push ups/HS […]

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm