WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps to Comments. COMP WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) ... Continue Reading

CFC wod Either“The Other Total”Clean, 1 repBench press, 1 repOverhead squat, 1 rep Or Olympic LiftingA. EMOMx5: 8 Power Snatches, 60% of 1RMB. EMOMx5: 8 Clean and Jerks, 60% of 1RM  Gymnastics tabata (4 minutes of :20 sec on :10 sec off) hspu box jum... Continue Reading

CFCody & Comp WOD 1. Strength Work up to a heavy 3-rep Back Squat 2. Conditioning AMRAP 12: 10 Power Snatch, 95/65 15 Calorie Row 10 double Russian KB Swing 25/45 (kb in each hand, swing to eye level)

AMAZING Job on attacking FRAN on Tuesday. Lots of new PRs and even more level 1’s checked off! Great Job! Make sure to check the GLORY BOARD for new record holders CFCody & Comp Conditioning 6 Bear complex (85/115) 3 rounds: 8 Handstand push ups... Continue Reading

Open Gym 12-1pm For the rest of this Month. *Come in and work on your Movement Standards Test or if you missed FRAN yesterday…here’s your time!