3.  Conditioning For time: Run 1 mile Then, 7 rounds of: 10 KBS 25/45 5 Wall-ball shots Run 800 Then, 5 rounds of: 10 Wall-ball shots 5 KBS 25/45

CFC WOD Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds Comp WOD 1. Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds 2. 50 C2B Pull ups  

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 […]