Rest Day. Do some active recovery: mobility , ride a bike, light jog, barbell practice ( light), swim. Gym Note For some reason some of you could not access the 21 day cleanse we posted. Go to www.paleotable.com and click on the link on the right hand side labeled “21 day Cleanse”. Most of the […]

BENCHMARK WOD: Benchmarks are a way to test our progress. Are you improving? Staying the same? A VITAL part of CF is the ability to test / re-test your progress or to determine WHY you are not moving toward your goals. Please take these seriously. To count for the record board each WO must be […]

STRENGTH / SKILL A. Bulgarian Split Squat x 6-8 reps each leg @ 30X1 ( foot elevated on low box) Rest 2 minutes B. Supinated Grip Strict Pull-Ups x 4-6 reps Rest 2 minutes Four sets CONDITIONING Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes […]

STRENGTH / SKILL A1. Barbell or Dumbbell Push Press x 8-10 reps Rest 60 seconds A2. Plank to Elbows x 10 reps Rest 60 seconds A3.Double-Under Practice x 60 seconds Rest 60 seconds 4 sets CONDITIONING B.Every minute, on the minute, for 10 minutes: Odd Minutes – Pukies x 3 reps – Heavy as possible […]

Team Wod Teams of 3 Congo line format 15 Power Cleans 105/155 30 Pull-ups 45 KBS 24/45 60 Lunges (30 each leg) 75 Box Jumps 16/20