CFC wod Either“The Other Total”Clean, 1 repBench press, 1 repOverhead squat, 1 rep Or Olympic LiftingA. EMOMx5: 8 Power Snatches, 60% of 1RMB. EMOMx5: 8 Clean and Jerks, 60% of 1RM  Gymnastics tabata (4 minutes of :20 sec on :10 sec off) hspu box jumps 16/20 muscle ups (scale pull ups) squats

CFCody & Comp WOD 1. Strength Work up to a heavy 3-rep Back Squat 2. Conditioning AMRAP 12: 10 Power Snatch, 95/65 15 Calorie Row 10 double Russian KB Swing 25/45 (kb in each hand, swing to eye level)

AMAZING Job on attacking FRAN on Tuesday. Lots of new PRs and even more level 1’s checked off! Great Job! Make sure to check the GLORY BOARD for new record holders CFCody & Comp Conditioning 6 Bear complex (85/115) 3 rounds: 8 Handstand push ups 16 Front rack lunges w/KB – choose something challenging 24 […]

Open Gym 12-1pm For the rest of this Month. *Come in and work on your Movement Standards Test or if you missed FRAN yesterday…here’s your time!

Happy birthday to this pretty Lady! Her fashion sense is classic, even back in 4H she was hip. Hope your day is great Tammy! CFCody & Comp WOD Fran 21-15-9 Thrusters 65/95 Pull ups *Grab a partner..we will be doing this in HEATS.  We will count for each other but most importantly cheer each other […]