1. Conditioning Teams of 4: 20 min AMRAP Pace setter: 20 Wall Ball sit-ups Partner 1: Hang Power Snatches Partner 2: Jumping Lunges Partner 3: Rest *You Choose Weight *Total reps= score

Clean It Up nutrition challenge RESULTS are in! Click HERE for all the details CFC 1.  Conditioning 4 RFT: 4oom Run 25 Box Jumps 25 Calorie Row 25 Ring Rows   Comp WOD 1. Snatch 65%/3 70%/3 75%/3 (80%/1) 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 (80%/1) 3.  Conditioning 3 RFT: 4oom Run 25 Box Jumps 25 Calorie Row […]

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 […]