CFC Conditioning “Hot Death” 800m Run then, 3RFT 10 Clean and Jerks, 135/95 10 C2B 10 Burpees then, 1000m Row COMP 1. Clean and Jerk EMOMx10: 1 Clean and Jerk. Build in WT. 2. Gymnastics Pulling 50 Strict C2B Pull ups for time. 3.Conditioning 800m Run then, 3RFT 10 Clean and Jerks, 135/95 10 C2B […]

CFC/ COMP 1. Barbell Conditioning With a running clock… A. At the 0:00 Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins) B. At the 12:00 Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins) 2. Stamina/Conditioning Builder 75 […]

Rest day

CFC 1. Snatch EMOMx10: 1 Squat Snatch 2.  Stamina Builder/Skill EMOMx4:  50 Double unders 3. Conditioning 3 Rounds: 21 Calorie Row 15 Power Cleans, 155/105 9 Box Jumps, 30/24   COMPETITORS 1. Snatch EMOMx10: 1 Squat Snatch 2. Squat 5×2 Back Squats, across 3. Conditioning 3 Rounds: 21 Calorie Row 15 Power Cleans, 155/105 9 […]

MEMORIAL DAY MURPH Monday, May 30 we will NOT be running regular classes. The schedule will run as an open gym setting from 7-9am. Bring a friend and celebrate our Hero’s with the ultimate Hero WOD MURPH. Please arrive early as this wod will take 30-50 min. This is a DIFFICULT and DEMANDING WOD. If […]