Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Get outside and use your fitness! Don’t forget about the AMAZING RACE sign up at the front desk! *Please pay fee’s and make sure t-shirt size is correct by Friday July 29.

CFC  Conditioning “Christine” 3 RFT: 500m Row or 400 meter run 12 Deads, Bodyweight 21 BJ, 24/20 2.  Strength Accessory A1 2×10-14 Strict T2B A2.  2×6-10 Good Mornings A3.  2×20 Weighted Sit up – feet anchored with WT across chest COMP WOD 1.  Sumo Dead Lift 4×6 reps for max load, unlimited rest between sets […]

CFC 1. Snatch EMOMx12: First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are Hang Squat Snatch Final 4 mins are Squat Snatch Monti 5 rounds for time of: 50 step-ups with 45-lb. bar or KB, 20-in. box 135/95. Power cleans, 15 reps 50 step-ups with 45-lb. bar […]

Teams of 3: 100 Calorie Row 100 Box Jump Overs (24/20) 50 Power Snatches (95/65) 50 Overhead Lunges (95/65) 50 Sumo Deadlift High Pulls (95/65) 100 Box Jump Overs (24/20) 100 Calorie Row

WOD On the 2:00 x 10 Rounds: 3 Ring Muscle-Ups (3 pullups + 3 ring dips) 5 Deadlifts (275/185) 7 Handstand Push Ups COMPETITORS 1. Strength 3×8 Front Squats 3×8 Bench Press 2. Conditioning OT2:00 x 10 3 Muslce ups 5 Deads, 275/185 7 Kipping HSPU – Open Standards