CFC WOD 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Sandbag Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar *Choose a challenging KB today, something you may be able to do the 1st 15-10-5 unbroken but need to break up the second set. *Sub K2... Continue Reading

Active Recovery Day! Open Gym 5:30am & 5:30pm

CFC WOD AMRAP 3, 21/15 Calorie Row 21 Burpees over the bar Max Thrusters (75/55) Rest 3:00 AMRAP 3, 18/12 Calorie Row 18 Burpees over the bar Max Thrusters (95/65) Rest 3:00 AMRAP 3, 15/10 Calorie Row 15 Burpees over the bar Max Thrusters (115/80) Rest 3:... Continue Reading

CFC WOD 3 Rounds: 400 Meter Run/Row 15 Clean and Jerks (115/80) 75 Double Unders/100 single unders Barbell Conditioning EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)(185/135)(135/95)

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 Pull-ups Push-ups 100m Run