CFC 1. Strength 3×3 OHS 2. Conditioning 1000m Row/Run 30 Overhead Squats, 135/95 30 C2B 500m Row/Run 15 OHS 15 C2B Strength WOD 1. Strength 3×3 OHS 2. Clean and Jerk Work up to a heavy set of the following complex: 2 High Hang Squat Cleans + 1 Jerk High... Continue Reading

CFC 1. Strength  3×10 Back Squats 2. Conditioning  3 RFT: 400m Run 21 Burpees 3. Gymnastics Conditioning 4 sets of 12-15 unbroken Kipping HSPU, rest as little as needed to get the next set, but you must get at least 12 reps. Strength WOD 1. Snatch EMOM... Continue Reading

“Cookies n’ Cream” Teams of 2 AMRAP 20: 60 Calorie Row,  60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wallballs (30/20) 20 Calorie Row, 200 Meter Run *one person working at a ti... Continue Reading

CFC WOD: 1. Pull A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over. B. 3×2 Snatch Grip Deads, work up to a heavy double – make these look like the first pull of your snatch. C. 3×2 Snatch Grip ... Continue Reading

CFC WOD: 1. Strength 1×3 Push Press 1×2 Push Jerk 1×1 Split Jerk 2. Conditioning Jackie – This is a NEW glory board workout. Please record your times on board to create a baseline. 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) For t... Continue Reading