Teams of 2. Start at gym and run to tires split 20 tire flips with partner run to bottom of stairs and back up to gym with one partner working at a time complete 40 push ups 40 sit ups 40 pull ups Repeat for three rounds

WOD AMRAP 20: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 185/135 COMP WOD 1. Squat EMOMx10: 1 Back Squat, across 2. Conditioning AMRAP 20 of: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 There is a 20 round limit on this workout – so if you are a […]

CFC WOD Every 2:00 for 10 Rounds: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat “Core Cashout” 4 Rounds: Minute 1 – 15 Sit-Ups Minute 2 – 15 Banded Good Mornings Minute 3 – 30 Second Overhead Squat Hold (45/35) CFC COMP WOD 1. Snatch On the 2 minute x 10 1 […]

Rest Day Open Gym from 12 – 1.

Olympic Lifting tonight 6:30-7:30pm see you there!! CFC 3 Rounds: Row 500 Meters or run 400m 12 Deadlifts (225/155) 21 Box Jump Overs (24″/20″) COMPWOD 1. Conditioning 3RFT: Row 500 Meters or run 400m 12 DL (225/185) 21 Box Jump Overs (24″/20″) 2. O-Lift OTMx7 1 Power Clean + 1 Hang Squat Clean, Climbing