1. Barbell Cycling For time: 15 Power Cleans 15 Push Jerks 12 Power Cleans 12 Push Jerks 9 Power Cleans 9 Push Jerks Men: 155 lbs. Women: 105 lbs. 2. Conditioning Alternating OTM x 10: Odd – 5 Deadlifts (you choose the weight) Even – 15 Box Jumps (24/20) If you would like to register […]

Rest Day! The first Open WOD will be posted tomorrow! Be sure to get signed up. If you would like to register for the CF Open or learn more about it click HERE  

5 min AMRAP: 5 C2B 7 Box Jumps 20/24 9 Wall Ball Rest 1 min. 5 min AMRAP: 5 MU’s or 5 Dips 7 Squat Clean Thruster 65/95 Run 100m (mailbox) or 12 Cal. row Rest 1 min. 5 min AMRAP 5 HSPU’s or Push-Ups 7 TTB or Knee Ups 9 DU’s The CF games season is HERE! […]

1. Conditioning A. AMRAP 4: 30 Lateral BB Burpees AMRAP Snatches, 75/55 Rest 2:00 B. AMRAP 4: 20 Lateral BB Burpees AMRAP Snatches, 135/95 Rest 2:00 C. AMRAP 4: 10 Lateral BB Burpees AMRAP Snatches, 165/115 Comp WOD 1. Conditioning 2. Strength 3-rep heavy Back Squat

2015 open WOD mashup This can be done as a team of 2 or individual 6 min AMRAP 15-9-6 calorie row thrusters 65/95 2 min rest 6 min AMRAP 12 overhead squats 65/95 12 chest to bar pull ups 2 min rest 6 min AMRAP 9 HSPU 3 cleans 125/185 12 HSPU 6 cleans 2 […]