TEAM WOD Both partner will complete the following workout alternating movments P1: 1 min Row for Max Cals P2: 200m Sandbag Run Switch P1: 2 mins for Max Cals P2. 200m Sandbag Run Switch P1: 3 mins for Max Cals P2: 200m Sandbag Run Switch P1: 2 mins for Ma... Continue Reading

CFC WOD 1.CONDITIONING Cindy 5 Pullups, 10 pushups, 15 squats 2. CORE – not for time 2×5 RDL – KB or wted bar 50 TTB 50 second L-sit COMP WOD 1. STRENGTH Snatch grip lift off 1×3@80%, 1×3@90%, 1×3@100% 2.CONDITIONING Cindy ... Continue Reading

CFC WOD 1. Strength Build to a max complex of: Front Squat + Push Press + Thruster 2. Conditioning EMOMx20 5 rounds of: Min 1: 20/16 Cal Row Min 2: 10 Clean and Jerks, 115/75 Min 3: 20/16 Cal Row Min 4: 10 OHS, 115/75 COMP WOD 1. Strength Build to a max c... Continue Reading

OPEN GYM 11:30am-1:00pm Skill emphasis:

CFC 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS 2. Conditioning: 5 RFT 12 Pull-Ups 12 Burpees 200m Run COMP WOD 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + O... Continue Reading