CFC WOD: 1. Clean 5×3 Squat Cleans 2. Conditioning 4 rounds for time of: 25-calorie row 16 pull-ups 9  HSPU COMP WOD 1. Clean 5×3 Squat Cleans 2. Strength 3×3 Back Squat 3. Conditioning 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 s... Continue Reading

CFC WOD: AMRAP 20: 10 Front Rack stationary Lunges 95/65 100 Meter Sandbag Carry (40/20) 200 Meter Sprint Rest 1 minute between rounds. COMP WOD: 1. Snatch 5×3 quick single squat snatches at 75% 4×2 quick single squat snatches at 80% 3×1 squat snatches... Continue Reading

CF Striking tonight @ 5:30pm Don’t forget about CFCody Kids Registration TODAY! 11:30-1pm

CFC WOD: 1. Strength 2×10 Front Squats 2. Conditioning “Maya” 5 Rounds for Time 5 Burpee Box Jumps (20 in) 15 Overhead Squats (75/55) 200 Meter Run COMP WOD 1. OLY strength work up to a heavy Power Clean + Squat Clean 2. Conditioning 5 RFT: 5... Continue Reading

CFC WOD 21-15-9 Deadlift (225/155) Handstand Push-Up -into- 2k Row * Please use Crossfit’s new HSPU standard * The Diane portion may be considered for GLORY BOARD if standards are followed RXed. COMP WOD 1. Snatch EMOMx15 1 Power Snatch + Squat Snat... Continue Reading