Team Linda: 10-9-6-5-4-3-2-1 1.5 times body weight DL (can use 2 different bars) 1 time body weight bench press .75 times body weight power clean *1 person working at a time

3.  Conditioning For time: Run 1 mile Then, 7 rounds of: 10 KBS 25/45 5 Wall-ball shots Run 800 Then, 5 rounds of: 10 Wall-ball shots 5 KBS 25/45

CFC WOD Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds Comp WOD 1. Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes betwe... Continue Reading

REST DAY! Open Gym at 5:30-6:30am Oly Class at 5:30pm  

Starting TODAY we are adding a 4:30pm class to our daily CF class schedule!   1. Conditioning “Twister” Running Clock… at the 0:00 3 RFT: 10 Power Snatch, 75% 10 Bar Burpee at the 10:00 2 RFT 15 Power Snatch, 65% 15 Bar facing Burp... Continue Reading