Rest Day. Oly class at 5:30pm Open Gym at 5:30am

1. Conditioning “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Wall Ball Sit-Ups Rest 1:00 min AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) ... Continue Reading

Nutrition Challenge: Starting this week in addition to NO sugar we will be eliminating Gluten and Grains.  Make sure to write your teams total points for last week on the Challenge Board.  Good Luck and keep up the good work! CFC 1. Conditioning 3RFT: 5... Continue Reading

Teams of 2: “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Ru... Continue Reading

CFCody WOD 1.  Conditioning AMRAP 15: 15 Wall Ball (20/14) 15 KB Swings (1.5/1 Pood) 2.  Stamina Conditioning EMOMx12: Odd: 12 TTB Even: 12 Power Cleans (135/85) Comp WOD 1.  Hang Squat Clean 5×3 at 70% – from mid thigh, drop from the top... Continue Reading