WOD AMRAP 20: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 185/135 COMP WOD 1. Squat EMOMx10: 1 Back Squat, across 2. Conditioning AMRAP 20 of: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 There is a 20 round limit on this workout... Continue Reading

CFC WOD Every 2:00 for 10 Rounds: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat “Core Cashout” 4 Rounds: Minute 1 – 15 Sit-Ups Minute 2 – 15 Banded Good Mornings Minute 3 – 30 Second Overhead Squat Hold (45/35) CFC COMP WOD 1. Snatch On the... Continue Reading

Rest Day Open Gym from 12 – 1.

Olympic Lifting tonight 6:30-7:30pm see you there!! CFC 3 Rounds: Row 500 Meters or run 400m 12 Deadlifts (225/155) 21 Box Jump Overs (24″/20″) COMPWOD 1. Conditioning 3RFT: Row 500 Meters or run 400m 12 DL (225/185) 21 Box Jump Overs (24″/20... Continue Reading

CFC & COMP WOD “Glenn” 30 Clean and Jerks (135/95) 1 Mile Run 40 pullups 1 Mile Run 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an att... Continue Reading