CFCody & Comp WOD 1.Conditioning 1 min @ each station 5 rds Wall Ball 14/20 Power Clean 95/135 Box Jumps 20/24 Burpee’s Rest 2 min between Rds *goal is to stay consistent with reps each rd 2. Gymnastics Conditioning Choose one of the following:... Continue Reading

Happy New Year from CFC!  We want to thank everyone for allowing us to do what we love.  Have a great NEW YEAR! “2017” On the 10 min and on the 20min mark. Finish the rds and rest with the time left. Scale reps as needed to get under the 10 ... Continue Reading

CFC 1. Conditioning EMOM 18: Min 1:  15 Russian KB Swings (70/53#) Min 2:  10 Burpees Min 3:  Row for Max Calories* *Score = Total calories after 6 round COMP WOD 1. Snatch 70%/4 75%/4 80%/3 (85%/3)2 2. Clean & Jerk 75%/3+1 80%/3+1 (85%/3+1)2 3. Ba... Continue Reading

CFC 1. Conditioning AMRAP 3: 50 DU Buy-In or 15/12 Cal Row 15 Deadlifts (185/135#) 15 Wall Ball Rest 3:00 AMRAP 3: 50 DU Buy-in or 15/12 Cal Row 10 Deadlifts (225/155#) 10 Wall Ball Rest 3:00 AMRAP 3: 50 DU Buy-in or 15/12 Cal Row 5 Deadlifts (275/185... Continue Reading

Rest Day! Open Gym at 5:30am