Memorial Day MURPH! For Time: 1 Mile Run 100 Pull ups 200 Push Ups 300 Body Squats 1 Mile Run *Weighted vest or pack is encouraged *You may partition the pull ups, push ups & squats however you like. *This may be done as a team Lt. Michael P. Murphy. Where to begin…. If you […]

Teams of 4 Pace setter= 500m row Partner 1= HSPU’s max reps (when can’t get more reps do HS holds) Partner 2= Jumping lunges Partner 3= Rest 3 rds Monday we will be taking on Murph! It will be OPEN GYM style from 8-10am all regular classes will be canceled. please do not show up […]

CFC Conditioning A. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 B. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 C. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at […]

CFC & Comp Wod 800m run (shoot for a PR) rest 2 min. then: Every 30 sec for 5 min. (10 reps total) do two reps of the following: Clean 75/135 Every 30 sec for 5 min. (10 reps total) do two reps of the following: no rest Clean and Press 95/155 Every 30 sec for […]

Rest Day!!!