1. Cleans 12 min to work to 90%+ Back Squat 2. Conditioning EMOM x 15 Min. 1= 12-15 cal Row or 200m Run Min. 2= 10 Alternating Pistols or 20 jumping lunges Min. 3= 1 Power Clean + 1 Hang Power Cleans + 1 Jerk 185/105 (75-80% of CJ Max)  

Class schedule Morning classes ONLY today Closed Friday & Saturday Merry Christmas! Twelve Days of Christmas 1 –  Wall sit 30 sec 2- HSPU 3 – T2B 4 – KB Snatch 55/25 5 – Box Jumps 6 – HR pushups 7 – Pullups 8 – Wallball 9 – OH Lunge 25/45 10 – W situps […]

Holiday schedule  Both this week & next week Monday-Wednesday : regular classes (Wednesday being a regular day NOT a rest day) Thursday: Morning classes ONLY Friday & Saturday: CLOSED CFC WOD Angie  100 pull-ups 100 push-ups 100 sit-ups 100 squats You may start on any movement but must complete the movement before moving on to […]

1. CFC EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground 2. EMOMx25 5 rounds of: Min 1: 18/15 Calorie Row Min 2: 40 Double unders Min 3: 15 burpees Min 4: 20 Box Step ups 24/20 Min 5: Rest   COMP WOD EMOMx7: 3-position […]

Thanks to all who participated in the Lip Sync Battle and Xmas party. Incredible performances….picts coming soon! 1. Conditioning 8 min AMRAP: 15-10-5: Power Clean, 135/95 HSPU Directly into… 15-10-5: Hang Power Clean, 135/95 Ring Dip 2. Conditioning A. EMOMx8: Odd: 16/12Calorie Row Even: 3 C2B Pull ups + 5 Push ups + 7 Box […]