Olympic Lifting Class TONIGHT 6:30-7:30pm CFCody & Comp WOD 1. Conditioning choose one: Nancy- 5 Rounds for time: 400 Meter Run 15 OHS 95/65 Or Jackie – for time: 1000 Meter Row 50 Thrusters 45/35 30 Pull ups -These are GLORY BOARD Wods which means full range of motion, hard work and PR’s! 2. Strength 3×10 […]

CFCody & Comp WOD 1. Conditioning For Time: 20 Thrusters, 95/65 20 Toes 2 Bar 20 Sumo Deadlifts High Pulls, 95/65 20 Box Jumps, 30/24 20 OHS, 95/65 Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark. 2. Gymnastic Max Pull ups – x3 -This is a GLORY BOARD test.  […]

Teams of 2. Start at gym and run to tires split 20 tire flips with partner run to bottom of stairs and back up to gym with one partner working at a time complete 40 push ups 40 sit ups 40 pull ups Repeat for three rounds

WOD AMRAP 20: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 185/135 COMP WOD 1. Squat EMOMx10: 1 Back Squat, across 2. Conditioning AMRAP 20 of: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 There is a 20 round limit on this workout – so if you are a […]

CFC WOD Every 2:00 for 10 Rounds: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat “Core Cashout” 4 Rounds: Minute 1 – 15 Sit-Ups Minute 2 – 15 Banded Good Mornings Minute 3 – 30 Second Overhead Squat Hold (45/35) CFC COMP WOD 1. Snatch On the 2 minute x 10 1 […]