CFC Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85% 5 RFT: 11 Power Snatches, 95/65 12 Wall Ball Strength WOD 1. Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85% 2. Strength 3×3 Back Squat 3. Conditioning 5 RFT: 11 Power Snatches, 95/65 12 Wall Ball

CF Regionals Team event 7-ish Team of 2: 30 Cal Row with a Deadlift hold (165/245) 30 Handstand Push ups with a Handstand hold 30 Toes 2 Bar with Hang 80 burpee’s over the bar *Partner 1 will begin rowing while Partner 2 holds a deadlift.  Once Ath... Continue Reading

CFC WOD: 1. Clean 5×3 Squat Cleans 2. Conditioning 4 rounds for time of: 25-calorie row 16 pull-ups 9  HSPU COMP WOD 1. Clean 5×3 Squat Cleans 2. Strength 3×3 Back Squat 3. Conditioning 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 s... Continue Reading

CFC WOD: AMRAP 20: 10 Front Rack stationary Lunges 95/65 100 Meter Sandbag Carry (40/20) 200 Meter Sprint Rest 1 minute between rounds. COMP WOD: 1. Snatch 5×3 quick single squat snatches at 75% 4×2 quick single squat snatches at 80% 3×1 squat snatches... Continue Reading

CF Striking tonight @ 5:30pm Don’t forget about CFCody Kids Registration TODAY! 11:30-1pm