Open gym day. 5:30 a.m. – 6:30 a.m. & 5:30 p.m. – 6:30 p.m.

AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups or pull-ups Max Calorie Row in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar or knees to chest Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs... Continue Reading

WOD 21-15-9: Sumo Deadlift High Pull (95/65)(75/55) Push Press (95/65)(75/55) Lateral Burpees 3 rounds 1 minute plank hold :30 rest 1 minute wall sit :30 rest

Teams of 4: 7 min AMRAP for Team members 1 and 2: 100m sprint 5 burpees 10 Push press (115/80) 5 pull ups 7 min AMRAP for team members 3 and 4: 200m row sprint 5 burpees 15 goblet hold walking Lunges 5 push ups *Teammates will follow each other like a con... Continue Reading

CFC WOD 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 75/50 Calorie Row/1000 meter run/5 Stair sprints *On the deadlifts, we are looking for a weight that you could complete 30+ repetitions unbroken when fresh. Gymnastics Conditioning Deficit Han... Continue Reading