CFC WOD 1. Conditioning “Harley Love” 6 Rounds: 13 Thrusters (115/80) 14 CTB Pull-Ups Comp WOD 1. Snatch EMOMx7: 1 rep at 85% 2. Strength 3×2 Front Squats 3. Strength Accessory 5×1 Snatch Grip Push Press – from behind the neck 4. Conditioning “H... Continue Reading

CFC WOD AMRAP 3 Min: 5 Power Cleans 7 Pull-ups 9 Wall Ball Rest 1 min 5 rds Comp WOD 5 x 3 DL climbing AMRAP 3 Min: 5 Power Cleans 7 Pull-ups 9 Wall Ball Rest 1 min 5 rds

Rest Day!

CFC WOD 1. Conditioning “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m Comp WOD 1. Conditioning “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict ... Continue Reading

1. Barbell/Gymnastics Conditioning With a 16 minute running clock: A. EMOM: 14 Odd: 3 TnG Power Cleans + 3 Front Squats Even: 3 Muscle ups or 3 dips and 3 pull-ups B. Establish a 5RM Front Squat in remaining time 2. Conditioning 3 Rounds for Time: 50 Doub... Continue Reading