Rest Day!

1. Conditioning 5 RFT: 10 (each arm) 1-arm KB P.Snatch, 70/45 400m run or 20 Cal. Row 2. Strength 5 Giant Sets of: 5  Strict Pull ups (do weighted if possible) 5  Dips (weighted if possible) 10 Back Rack Lunges, (5/side) 3.  Row (in teams of 3) Row 2000m (break it up however you want) […]

CFC Strength: 1. Snatch X 12 min. 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing 2. Conditioning 5 Rounds: 10 Push-Ups 10 Pull-Ups 10 Wall-Ball Sit-Ups Every min. do 3 Front Squats @ 75%      

NO CLASS TODAY The annual Soroptimist 5 & 10k is today @ 10am. To help support this cause we are canceling class and encouraging everyone to participate. Race starts at the Rec Center. It’s not too late to register. Come to the rec around 9am and get registered, you may miss out on a t-shirt […]

CFCody & Comp WOD “Morgan” 23 Min AMRAP: 23 Power Cleans (85/115) 23 Squats 23 Sit ups 23 Box Jumps (20/24) 23 Push Press (65/95) *This workout is dedicated to Morgan Heimer.  His 23rd birthday was on Saturday Sept. 27th   He will forever be missed but NEVER forgotten.  Until we meet again buddy. Comp Strength […]