1.WOD 30 minutes to find: Squat Snatch max + Squat Clean Max + DL max Pace yourself appropriately- Strict 30 min time limit. OR 20 min AMRAP 5 Burpees 10 Wall ball Sit-ups 15 KBS 55/35  

1. Cleans 12 min to work to 90%+ Back Squat 2. Conditioning EMOM x 15 Min. 1= 12-15 cal Row or 200m Run Min. 2= 10 Alternating Pistols or 20 jumping lunges Min. 3= 1 Power Clean + 1 Hang Power Cleans + 1 Jerk 185/105 (75-80% of CJ Max)  

Class schedule Morning classes ONLY today Closed Friday & Saturday Merry Christmas! Twelve Days of Christmas 1 –  Wall sit 30 sec 2- HSPU 3 – T2B 4 – KB Snatch 55/25 5 – Box Jumps 6 – HR pushups 7 – Pullups 8 ̵... Continue Reading

Holiday schedule  Both this week & next week Monday-Wednesday : regular classes (Wednesday being a regular day NOT a rest day) Thursday: Morning classes ONLY Friday & Saturday: CLOSED CFC WOD Angie  100 pull-ups 100 push-ups 100 sit-ups 100 squa... Continue Reading

1. CFC EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground 2. EMOMx25 5 rounds of: Min 1: 18/15 Calorie Row Min 2: 40 Double unders Min 3: 15 burpees Min 4: 20 Box Step ups 24/20 Min 5: Rest   COMP W... Continue Reading