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

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