Skill: push ups – unbroken max (bottom is touch and go) rest 1 minute push ups – unbroken max WOD: 10 min. AMRAP 15 squats 10 power cleans 95/135 (you can start push press when 10th rep is on shoulders) 5 push press 95/135

TEAM WOD

CINCO 1 GAMES WOD 11 These workouts are treated as 2 different workouts but will be done with 1 min transition time in between. Weights and movements listed are for THE FITTEST PEOPLE IN THE WORLD. Please ask your trainer how to scale effectively. 5 Deadlifts 405/265       ( M 315/275/225 W 205/185/155) 5 weighted 55/35 […]

Rest up CF Kids Today is our LAST day! What a great 4 weeks it has been. Remember to bring an older sibling, parent, cousin or friend to workout with.  We will meet at the little league baseball field right off of 19th street. Be prepared to get wet & worked.

GAMES WOD #8 Clean and Jerk Ladder Athletes will choose one of the starting weights and progress 10lbs every 90 sec until they cannot complete any more. Mens starting 95/115/135/155/185 Womens starting 65/75/ 95/105 Amanda Goodman 235lbs Aja Barto  355lbs T Lucas Parker The Werewolf  355 T   Not enough aerobic junkies? Add Wod #2 […]