CFC 1. Strength  3×10 Back Squats 2. Conditioning  3 RFT: 400m Run 21 Burpees 3. Gymnastics Conditioning 4 sets of 12-15 unbroken Kipping HSPU, rest as little as needed to get the next set, but you must get at least 12 reps. Strength WOD 1. Snatch EMOMx12: 1 Squat Snatch Mins 1-2-3 @ 75% Mins […]

“Cookies n’ Cream” Teams of 2 AMRAP 20: 60 Calorie Row,  60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wallballs (30/20) 20 Calorie Row, 200 Meter Run *one person working at a time *partition reps however

CFC WOD: 1. Pull A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over. B. 3×2 Snatch Grip Deads, work up to a heavy double – make these look like the first pull of your snatch. C. 3×2 Snatch Grip Pause Deads, work […]

CFC WOD: 1. Strength 1×3 Push Press 1×2 Push Jerk 1×1 Split Jerk 2. Conditioning Jackie – This is a NEW glory board workout. Please record your times on board to create a baseline. 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) For time COMP WOD: 1. Strength 1×3 Push Press 1×2 […]

Rest Day! Open Gym 11:30 – 1pm