Skill/Strength: overhead squat (65% of max) unbroken max reps 2 minute rest unbroken max reps WOD: 21-15-9 deadlift (50% of max) burpees knees 2 elbows ON FLOOR

Skill: push ups – unbroken max (bottom is touch and go) rest 1 minute push ups – unbroken max WOD: 10 min. AMRAP 15 squats 10 power cleans 95/135 (you can start push press when 10th rep is on shoulders) 5 push press 95/135

TEAM WOD

CINCO 1 GAMES WOD 11 These workouts are treated as 2 different workouts but will be done with 1 min transition time in between. Weights and movements listed are for THE FITTEST PEOPLE IN THE WORLD. Please ask your trainer how to scale effectively. 5 Deadl... Continue Reading

Rest up CF Kids Today is our LAST day! What a great 4 weeks it has been. Remember to bring an older sibling, parent, cousin or friend to workout with.  We will meet at the little league baseball field right off of 19th street. Be prepared to get wet &... Continue Reading