Teams of 4: 5 rds Pace setter: KB Waiter Walk 100 ft.  Change hands at 50 ft P1: 1 leg wall ball (alternate legs each rep) (max reps) P2: Row for Calories P3: Rest  

CFC WOD “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run Comp WOD 1. Snatch A. 1-rep heavy Hang Power Snatch B. 1-rep heavy Power Snatch from blocks below the knee C. 1-rep heavy Power Snatch 2. Conditioning “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run

CFC WOD For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Good mornings 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   COMP WOD 1. “Isabel” 30 Snatches for time, 135/95 […]

Rest Day! OPEN GYM today 11:30-1pm No CF Striking today.  Sorry for the inconvenience  

CFC WOD 1. Conditioning “Heartbreak Kid” 3 Rounds: 10 Front Squats, 155/105 – no rack 20 C2B 50 Double Unders       Fitting WOD name for this birthday boy!  HAPPY BIRTHDAY VINCE! Comp WOD 1. Clean Complex EMOMx10: Power Clean + Hang Squat Clean + Squat Clean, climbing 2. Conditioning “Heartbreak Kid” 3 Rounds: […]