CFC WOD For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Good mornings 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   COMP WOD... Continue Reading

Rest Day! OPEN GYM today 11:30-1pm No CF Striking today.  Sorry for the inconvenience  

CFC WOD 1. Conditioning “Heartbreak Kid” 3 Rounds: 10 Front Squats, 155/105 – no rack 20 C2B 50 Double Unders       Fitting WOD name for this birthday boy!  HAPPY BIRTHDAY VINCE! Comp WOD 1. Clean Complex EMOMx10: Power Clean + Hang ... Continue Reading

CFC WOD 1. Conditioning 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 15 Goblet Squats 400m Run 9 KBS 9 Goblet Squats men use 55 women use 35 Comp WOD 1. Strength 5×5 Front Squat 2. Conditioning 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 1... Continue Reading

TEAM WOD “Sum Buck” 800 Meter Run 40 Tire Flips 400 Meter Run 30 Tire flips Stairs down and up 20 Tire flip Both partners must run. Tire flips are total between 2 partners. Choose your tire wisely!