Conditioning: 12 min AMRAP: 10 20m shuttles 7 pull-ups 3 hspu then: Strength: Front Sqt- 75% 3×3 Check out our AFFILIATE CUP TEAMS for this weekend!

Conditioning: 2 rds 50 double- unders 40 sit-ups 30 KBS 35/55 20 burpees 10 pull-ups Rest 3 min or until heart rate is under 120 bpm Cool Down: Accumulate 3 min. of DL holds 275/185 Accumulate 2 min. of Pull-Up Holds *Try to be unbroken

Strength: Max Push-Press Conditioning: 3 sets: 3 min rd: 25 SDLHP 45-65 *With time left do: 5 deck squats 35/55 10 box jumps 20/24 1 min rest Cool down: 100 fast banded good mornings

TEAM WOD: CF Striking TEAM wod This will be just a small taste of a new class we will be offering by Beau Egger .  PLEASE bring light gloves if at all possiable ( batting gloves, lifting, golf, etc). * 8:30 Affiliate team rowing tech *9:00 New Year New Y... Continue Reading

SKILL: Shoulder Press 75% 3×3. If you don’t have a max shoulder press -find one instead of 3×3. METCON: BEAR COMPLEX is a combination and non-stop movement of the bar. You may clean, press, squat in any combination you can create. The bar ... Continue Reading