CFC & COMP WOD “Glenn” 30 Clean and Jerks (135/95) 1 Mile Run 40 pullups 1 Mile Run 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived […]

Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint (mailbox and back) Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is […]

CFCody & Comp WOD 1. Conditioning TABATA: 20 sec ON 10 sec OFF Wall Balls, 20/14/15 SDHP, 95/65 Double Unders Row, Calories 4 Min @ each movement 2. Squat EMOMx10: 1 Back Squat, across -Same weight for all 10 reps.  Add 5-10lbs from last week if can.

CFCody & Comp WOD 1. Conditioning A. In 7 mins complete AMRAP: 10 Strict Press (85/115) 10 Burpee’s 200 M Run (man hole & back) rest 2 minutes B. In 7 mins complete AMRAP 10 Front Squats (85/115) 10 KBS 45/75 300 M Run (Stop Sign & Back) rest 2 minutes C. In 7 mins […]

Rest Day OPEN GYM 5:30am-6:30am Come check off some Level 1 & 2’s!