CFC WOD 1,000m Row into… 21-15-9 of: KBS, 2-pood, 1.5-pood OHS, 115/80 CFC COMP WOD 1. Snatch 7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch Pocket High Pull – Start with the bar at your hips, knees bent, vert... Continue Reading

Rest Day No OPEN GYM today. Sorry for any inconveniences  see you next wednesday 11:30-1pm! Great article from Performance Menu, click on link below. Perfomance Menu_Relative Intensity

Teams of 3: A. AMRAP 7 of Push Press: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest B. AMRAP 7 of Front Squats: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest C. AMRAP 7 of Power Cleans: 50 reps at 135/95 50 reps [&hel... Continue Reading

CFC WOD 1. Conditioning “Christine” 3 RFT: Row 500m 12 Deadlift, bodyweight 21 Box Jumps, 20″ CFC COMP WOD 1. Conditioning “Christine” 3 RFT: Row 500m 12 Deadlift, bodyweight 21 Box Jumps, 20″ 2. Strength A. 5×1 Jerk, across B. 3×3 Overhead ... Continue Reading

Teams of 2 25 min AMRAP: 5 Toes 2 Bar 10 Box Jumps 20/24 15 KBS 35/55 *One teammate working at a time *Every 5 min run the baseball stairs.  When you return start where you left off.