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 […]

WOD Teams of 3, 5 Rounds: 1:00 at each station Station 1 – 7 Power Cleans (135/95) Station 2 – 15 Wallballs (20/14) Station 3 – Max Calorie Row

WOD “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53)