Conditioning For Time: 30 Thrusters, 95/65 90 Double unders 20 Thrusters, 95/65 60 Double unders 10 Thrusters, 95/65 30 Double unders 3. Gymnastics 50 Pull-ups for time

1.WOD 30 minutes to find: Squat Snatch max + Squat Clean Max + DL max Pace yourself appropriately- Strict 30 min time limit. OR 20 min AMRAP 5 Burpees 10 Wall ball Sit-ups 15 KBS 55/35  

1. Cleans 12 min to work to 90%+ Back Squat 2. Conditioning EMOM x 15 Min. 1= 12-15 cal Row or 200m Run Min. 2= 10 Alternating Pistols or 20 jumping lunges Min. 3= 1 Power Clean + 1 Hang Power Cleans + 1 Jerk 185/105 (75-80% of CJ Max)  

Class schedule Morning classes ONLY today Closed Friday & Saturday Merry Christmas! Twelve Days of Christmas 1 –  Wall sit 30 sec 2- HSPU 3 – T2B 4 – KB Snatch 55/25 5 – Box Jumps 6 – HR pushups 7 – Pullups 8 – Wallball 9 – OH Lunge 25/45 10 – W situps […]

Holiday schedule  Both this week & next week Monday-Wednesday : regular classes (Wednesday being a regular day NOT a rest day) Thursday: Morning classes ONLY Friday & Saturday: CLOSED CFC WOD Angie  100 pull-ups 100 push-ups 100 sit-ups 100 squats You may start on any movement but must complete the movement before moving on to […]