CFCody & Comp WOD 1. Conditioning AMRAP 3: 15 Calorie row 15 Power Cleans (115/85#) Rest 2:00 AMRAP 3:00 12 Burpee’s 12 Power Cleans (135/95#) Rest 2:00 AMRAP 3:00 9 Toes 2 Bar 9 Power Cleans (155/105#) 2.  Gymnastics Conditioning EMOM x 12: Odd: 18/15 Calorie Row Even: 6 Kipping Deficit HSPU – you choose the deficit

The month of December is going to be dedicated to finding your 1RMaxes.  These numbers are really helpful for when we use percentages during WODs.  Check the Challenge board for the details. CFC WOD 1. Conditioning 4 RFT: 5 Ring Muscle-ups or 8 pull ups + 8 ring dips 10 Squat Snatches (115/85#) 15 Box […]

1. Conditioning Teams of 4: 20 min AMRAP Pace setter: 20 Wall Ball sit-ups Partner 1: Hang Power Snatches Partner 2: Jumping Lunges Partner 3: Rest *You Choose Weight *Total reps= score

Clean It Up nutrition challenge RESULTS are in! Click HERE for all the details CFC 1.  Conditioning 4 RFT: 4oom Run 25 Box Jumps 25 Calorie Row 25 Ring Rows   Comp WOD 1. Snatch 65%/3 70%/3 75%/3 (80%/1) 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 (80%/1) 3.  Conditioning 3 RFT: 4oom Run 25 Box Jumps 25 Calorie Row […]

Today is Zach’s  last day with CFC.  We are sad to see him go.  Make sure to tell him goodbye and give him a big hug for all he has done for us!!! Thanks Zach. Tabata 2o sec of work+ 10 sec rest x 8 of: -KB Power Cleans 55/35 (2 hand) -Push-ups -KB Jerks 45/25 (2 […]