OPEN GYM 12-1pm Today is the last day before we start introducing Level 2 movement standards. You may continue to work on Level 1 in October as well as start chipping away at Level 2. Congrats to all those that have completed their Level 1! We know lots of you are close….get it done! Olympic Lifting […]

CFCody & Comp WOD 1. Strength – 12 min 1RM Jerk 2. Conditioning AMRAP 12: 10 Jerks, 135/95 10 TTB 10 Box Jump Overs 24/20 3. Level 1 400 Meter Run – crystal cove sign & back 1 Mile Run – from gym down bighorn to red & white insurance sign & back *or choose […]

Comp & CFCody WOD 1. Conditioning – For Time 50 Double Unders 20 Calorie Row 40 Deadlifts, 135/95 40 Sit Ups 50 Double Unders 15  Calorie Row 35  Deadlifts 135/95 35  Sit ups 50 Double Unders 10  Calorie Row 20  Deadlifts, 135/95 20  Sit ups Comp Strength Snatch Complex 5 sets of: Snatch Pull + […]

WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps to Comments. COMP WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps […]

CFC wod Either“The Other Total”Clean, 1 repBench press, 1 repOverhead squat, 1 rep Or Olympic LiftingA. EMOMx5: 8 Power Snatches, 60% of 1RMB. EMOMx5: 8 Clean and Jerks, 60% of 1RM  Gymnastics tabata (4 minutes of :20 sec on :10 sec off) hspu box jumps 16/20 muscle ups (scale pull ups) squats