Reminder that Class this Saturday will be at 8:30. CFC 1. Conditioning 3 Rounds: 30 HPC, 95/65 30 Sit ups 30 Box Jumps, 24/20 Strength WOD: 1. Conditioning 3 Rounds: 30 HPC, 95/65 30 Sit ups 30 Box Jumps, 24/20 2. Squat EMOMx10: 1 Back Squat, across  

Class will be at 8:30 this Saturday. See you there with big smiles. CFC 3 Rounds: 50 Double-Unders 25 Jumping Lunges 400m run Strength WOD: 1. Snatch For time at 75% of 1RM (power or squat) 3 Snatches 1 minute rest 5 Snatches 2 minute rest 7 Snatches 2 minute rest 5 snatches 1 minute rest 3 Snatches […]

Rest Day!

1. Conditioning 5 RFT: 10 (each arm) 1-arm KB P.Snatch, 70/45 400m run or 20 Cal. Row 2. Strength 5 Giant Sets of: 5  Strict Pull ups (do weighted if possible) 5  Dips (weighted if possible) 10 Back Rack Lunges, (5/side) 3.  Row (in teams of 3) Row 2000m (break it up however you want) […]

CFC Strength: 1. Snatch X 12 min. 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing 2. Conditioning 5 Rounds: 10 Push-Ups 10 Pull-Ups 10 Wall-Ball Sit-Ups Every min. do 3 Front Squats @ 75%