CFC WOD 1. Conditioning 3 Rounds: 21 Burpees 21 Deck Squats 21 Power Snatch (95/65#) 21/16 Cal. Row or COMP WOD Choose #1,#2, or #3 then do #4 1. Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2)2 (90%/1)2 2. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/... Continue Reading

CFC WOD 1. Stamina Conditioning EMOMx16: Odd: 5 Pull-ups + 5 OHS (95/65#) or 10 Walking KB lunges Even: 5 Pull-ups + 5 Thrusters (95/65#) or 5 Strict-press Comp WOD 1. Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1)2 2. Stamina Conditioning... Continue Reading

Rest and Active Recovery Day! Open Gym: 5:30-6:30

1. Conditioning 3RFT: 15 Power Cleans (135/95#) 20 Wallballs (20/14#) 30/20 Calorie Row 2. Burner Conditioning 5RFT: 10 1-Arm DB Snatch (70/53#) 10 Box Jumps (24/20″)

CFC WOD “The Seven” 7 Rounds: 7 Handstand Push-ups 7 Thrusters (135/95#) 7 T2B 7 Deadlifts 7 (245/175#) 7 Burpees 7 Kettlebell swings (2/1.5 Pood) 7 Pull-ups Comp WOD 1. Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%1)2 2.  Conditioning R... Continue Reading