Active Recovery Day! Open Gym 5:30-6:30am Whole 30 Challenge participants….How’s it going? Over half way done!! We have been hearing lots of positive things.

CFCody & Comp WOD 1. Conditioning AMRAP 3: 21 Deadlifts (155/105#) 21 T2B Max double unders in time remaining Rest 3:00 AMRAP 3: 18 Front Squats (135/95#) 18 T2B Max double unders in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155#) 15 T2B Max Double unders in time remaining Rest 3:00 AMRAP 3: 12 Front […]

CFCody WOD 1. Conditioning 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (35/55) Comp WOD 1. Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 80%/1 85%/1 95%/1 2. Snatch Pull 100%/3 (105%/2)3 2. Conditioning 15-12-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (55/35)

Teams of 3: 150 Cal Row 100 Box Jump Overs (24/20″) 75 Clean and Jerks (135/95#) 50 Two hand KB Thrusters (55/35)

CFC WOD 1. Conditioning 3 Rounds: 21 Burpees 21 Deck Squats 21 Power Snatch (95/65#) 21/16 Cal. Row or COMP WOD Choose #1,#2, or #3 then do #4 1. Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2)2 (90%/1)2 2. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2 3. Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 4. Conditioning 2 Rounds: […]