REST DAY! Open gym at 5:30 AM

Olympic Lifting TONIGHT 6:30-7:30pm All: 1. Conditioning 3 Rounds: 5 Ring MU or 10 Pull-ups + 10 dips 10 Squat Cleans (135/95) 20 Box Jumps (24/20) 2. Gymnastics Work 21-18-15-12-9-6-3 for time of: Pull-ups or C2B Pull-ups.

CFC WOD: 1. Conditioning 5 Rounds for max reps of: 1 minute Row for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest Record scores for all 15 sets Competitors WOD: 1. Conditioning 5 Rounds for max reps of: 1 minute Row for Calories 1 m... Continue Reading

Your Welcome! Teams of 2: FOR TIME 30 Burpee Pull ups 40 Front Rack KB Lunges (35/55) 50 Partner med ball sit ups (14/20) 60 Push press (65/95) 70 Land minds (25/10) 80 Partner Box jumps (20/24) 90 Squats 100 Double Unders      

CFCody & Comp WOD 1. Conditioning 27-21-15-9: Calorie Row Power Snatch, 75/55 KBS 45/55/70 2. Strength EMOMx10: 1 Back Squat, across