ALL: The Chief: Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.  

CFC WOD: 1.  Strength x 12 Min. 3 Rep Heavy Front Squat, if it feels good go for a PR 2. Conditioning AMRAP 10: 5 TTB 10 Push ups 15 Wall Ball Lunges

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