CFC 1. Conditioning AMRAP 3: 50 DU Buy-In or 15/12 Cal Row 15 Deadlifts (185/135#) 15 Wall Ball Rest 3:00 AMRAP 3: 50 DU Buy-in or 15/12 Cal Row 10 Deadlifts (225/155#) 10 Wall Ball Rest 3:00 AMRAP 3: 50 DU Buy-in or 15/12 Cal Row 5 Deadlifts (275/185#) 5 Wall Ball Comp WOD 1. Power Clean + Power […]

Rest Day! Open Gym at 5:30am

1. Conditioning 8 Rounds: Burpees :40 on, :20 off 2. Conditioning 3 Rounds: 500 Meter Row or 100 DU’s or 300 singles 12 Push Jerks (155/105#) 15 T2B or Wall Ball Sit-ups

CFC 1.  Conditioning 21-15-9: Squat Cleans, 95/65 Ring Dips COMP WOD 1. Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (100%/3)4 3. Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 4. Gymnastics Conditioning 6 strict Musle ups 12 strict c2b 18 strict pull ups 5.  Conditioning 21-15-9: Squat Cleans, 135/95 Ring Dips

Merry Christmas Eve! We are so very grateful for our CFCody family.  We wish you all the merriest of Christmas and happy New Year! Safe travels to all those out of town. Hope Santa brings you everything on your list! Lets get ready to make 2017 the best year yet! Teams of 2: 100 Double […]