CFC 1. Conditioning EMOM 18: Min 1:  15 Russian KB Swings (70/53#) Min 2:  10 Burpees Min 3:  Row for Max Calories* *Score = Total calories after 6 round COMP WOD 1. Snatch 70%/4 75%/4 80%/3 (85%/3)2 2. Clean & Jerk 75%/3+1 80%/3+1 (85%/3+1)2 3. Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1 4. Conditioning […]

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