REST DAY! Open Gym at 5:30-6:30am Oly Class at 5:30pm  

Starting TODAY we are adding a 4:30pm class to our daily CF class schedule!   1. Conditioning “Twister” Running Clock… at the 0:00 3 RFT: 10 Power Snatch, 75% 10 Bar Burpee at the 10:00 2 RFT 15 Power Snatch, 65% 15 Bar facing Burpees at the 20:00 1 RFT 30 Power Snatch, 50% 30 Bar Burpees

  HAPPY LABOR DAY! Class will be from 7-9am open gym style. You are welcome to do the Wod posted or whatever you want to work on.  Doors close at 9am, allow time to complete your workout. CFC 100m Run with Sandbag 10 Body weight Power cleans 200m Run with Sandbag 7 Body weight Power cleans […]

Teams of 2: 6 rounds of Cindy 5 pull ups 10 push ups 15 squats 2 rounds of Kelly: 400 meter run 30 box jumps 20/24 30 wall ball 14/20 Isabel 30 snatches 95/135 6 rounds of Cindy 5 pull ups 10 push ups 15 squats -divide reps how ever you choose -run together

CFCody WOD 1.  Conditioning “Mexican Jumping Beans” 10-8-6-4-2 Squat Cleans, 85/135 100-80-60-40-20 Double unders (2/1 singles) Competitors WOD 1.  Conditioning “Fortitude” EMOMx30 Odd: 15 Cal Row Even: 15 Burpees *If you are unable to maintain 15 reps/min find a number that you can. Consistency is the goal. 2.  Snatch Complex – 10 min tops Work up to […]