CFC & Comp WOD 1. Strength “The Other Total” A. 1RM Clean B. 1RM Bench C. 1RM OHS 2. Conditioning “Zues” 3 RFT: 30 Wall ball shots, 20 pound ball 30 Sumo deadlift high-pull, 75/55 30 Box jumps, 20″ box 30 Push press, 75/55 30 calorie Row 30 Push-ups 10 Body weight Back squat *This […]

Rest Day! Open Gym 11:30-1pm CF Kids & Teens Session 2 Starts next week   July 28 – Aug 13 Tuesday & Thursdays 10-10:45 & 10:45-11:30 Teens – 11:30-12:30 *Contact Mindy to get signed up, rosters are filling up fast so don’t miss out! 801.725.9732 To celebrate the CF Games beginning this week, we have […]

CFC Wod 1. Conditioning 5 Rounds: 15 CTB 25 Cal Row 50 DU Rest 1:00 between rounds 2. Strength A. 5×2 Push Press – first rep is from back rack, second rep is from front rack B. 2×20 Strict DB/KB Press – you choose the weight COMP WOD 1. Clean and Jerk EMOMx10: 1 rep […]

CFC WOD 1. Conditioning “Hang Squat Snatch Biathalon” 400m Run 21 Hang Squat Snatches (95/65) 400m Run 18 Hang Squat Snatches (95/65) 400m Run 15 Hang Squat Snatches (95/65) *200m Run Penalty if bar drops 2. Strength 3×5 Front Squats COMP WOD 1. Snatch 3X3 at 80% 2×2 at 85% 1×1 at 90% 2×2 at […]

Teams of 2: 1 partner working at a time 50 DL 275/205 or 75% of max 50 HSPU’s 50 TTB 50 2 Hand KB Clean and Split Jerks 55/35 (rotate feet) 2 rds