CFC WOD EMOMx20: Min 1: 15/12 Cal Row Min 2: 15 burpees Min 3: 200m Run Min 4: 50 Double unders CFC COMP WOD 1.Strength 5×5 Bench Press 2. Conditioning EMOMx20: Min 1: 15/12 Cal Row Min 2: 15 burpees Min 3: 200m Run Min 4: 50 Double unders

Rest day.

CFC WOD Conditioning 21 Thrusters, 95/65 21 KBS, 55/35 500m Row 15 Thrusters, 95/65 15 KBS, 55/35 500m Row 9 Thrusters, 95/65 9 KBS, 55/35 500m Row CFC STRENGTH WOD 2016 OPEN ATHLETES 1. Gymnastics Conditioning 6 sets of 60% of your biggest unbroken set o... Continue Reading

CFC WOD 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20 CFC STRENGTH WOD 1. Snatch Grip Push Press work up to a heavy single 2. Snatch Grip Push Jerk work up to a heavy single 3. Snatch Balance work up to a heavy single   4. Conditioning 3 RFT: 500m R... Continue Reading

The CF games Masters “Long Chipper” CFCody style 1 mile run 50 med ball or sandbag ground-to-shoulders 50 box jump-overs (24 / 18 inch) 50 Chest 2 bar pull-ups 50 wall-ball shots (20 / 14 lb.) 50 toes 2 bar 50 box jump-overs (24 / 18 inch) 50 med ball... Continue Reading