WOD 21-15-9: Sumo Deadlift High Pull (95/65)(75/55) Push Press (95/65)(75/55) Lateral Burpees 3 rounds 1 minute plank hold :30 rest 1 minute wall sit :30 rest

Teams of 4: 7 min AMRAP for Team members 1 and 2: 100m sprint 5 burpees 10 Push press (115/80) 5 pull ups 7 min AMRAP for team members 3 and 4: 200m row sprint 5 burpees 15 goblet hold walking Lunges 5 push ups *Teammates will follow each other like a congo line Rest […]

CFC WOD 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 75/50 Calorie Row/1000 meter run/5 Stair sprints *On the deadlifts, we are looking for a weight that you could complete 30+ repetitions unbroken when fresh. Gymnastics Conditioning Deficit Handstand Push-ups (Strict if can): 6 rest 1:00 5 rest :45 4 rest :30 3 rest […]

CFC WOD 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Sandbag Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar *Choose a challenging KB today, something you may be able to do the 1st 15-10-5 unbroken but need to break up the second set. *Sub K2E for T2B or med ball sit ups *If not […]

Active Recovery Day! Open Gym 5:30am & 5:30pm