OLYMPIC LIFTING Tonight! 6:30-7:30pm CFCody WOD 1.Conditioning AMRAP 10: Ascending Ladder by 2’s of: OHS, 95/65 Box Jump Overs, 24/20 2. Accessory Strength Work 4×8 Front Rack Step ups Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off […]

Olympic Lifting class Tomorrow night @ 6:30-7:30pm.  We had a great turnout last week, if you couldn’t make it don’t worry there is still lots to learn. See you there! CFCody & Comp WOD 1. Snatch 3×1 Squat Snatch at 85% 2. Squat 1×10 Back Squats Our Squat program… Mondays will vary in scheme (reps […]

Remember class is at 8:30 today! Teams of 2, AMRAP 25: 9 Pull-ups 9 Thrusters, 135/85 9 HSPU 9 Power Cleans, 135/85 9 T2B 9 Jerks, 135/85 9 Lunges (9/side) 9 KBS, 55/45

Reminder that Class this Saturday will be at 8:30. CFC 1. Conditioning 3 Rounds: 30 HPC, 95/65 30 Sit ups 30 Box Jumps, 24/20 Strength WOD: 1. Conditioning 3 Rounds: 30 HPC, 95/65 30 Sit ups 30 Box Jumps, 24/20 2. Squat EMOMx10: 1 Back Squat, across  

Class will be at 8:30 this Saturday. See you there with big smiles. CFC 3 Rounds: 50 Double-Unders 25 Jumping Lunges 400m run Strength WOD: 1. Snatch For time at 75% of 1RM (power or squat) 3 Snatches 1 minute rest 5 Snatches 2 minute rest 7 Snatches 2 minute rest 5 snatches 1 minute rest 3 Snatches […]