Great Job to everyone completing the first CF Open WOD!  It is so great to see the Community and Effort that defines CFC! If you were not able to do it yesterday we will be providing the opportunity today.  If you have completed it here is your recovery WOD: 1. Conditioning Teams of 3: 50 Calorie Row […]

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women […]

1. Barbell Cycling For time: 15 Power Cleans 15 Push Jerks 12 Power Cleans 12 Push Jerks 9 Power Cleans 9 Push Jerks Men: 155 lbs. Women: 105 lbs. 2. Conditioning Alternating OTM x 10: Odd – 5 Deadlifts (you choose the weight) Even – 15 Box Jumps (24/20) If you would like to register […]

Rest Day! The first Open WOD will be posted tomorrow! Be sure to get signed up. If you would like to register for the CF Open or learn more about it click HERE  

5 min AMRAP: 5 C2B 7 Box Jumps 20/24 9 Wall Ball Rest 1 min. 5 min AMRAP: 5 MU’s or 5 Dips 7 Squat Clean Thruster 65/95 Run 100m (mailbox) or 12 Cal. row Rest 1 min. 5 min AMRAP 5 HSPU’s or Push-Ups 7 TTB or Knee Ups 9 DU’s The CF games season is HERE! […]