CFC AMRAP 3: A. 1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 155/95 or heavier… Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster. […]

Congrats to all the CFC athletes who competed this weekend in Billings. We are so proud of everybodies efforts, form,  and PR’s. COMP 1. Snatch EMOMx10: 1 Snatch – you choose the weight 2. Gymnastics Conditioning 5- unbroken Muscle ups or 10 CTB or 12 Pullups 4- unbroken Muscle ups or 8 CTB or 10 […]

1. Teams of 2 With a Running Clock A. at the 0:00 complete: AMRAP 15: 8 TTB 16 Hand Release Pushups 28 Wallballs 15/20 B. at the 15:00 10 minutes to establish a 1RM Clean and Jerk for each partner. *must start with bar unloaded

CFC 1. Conditioning 4 RFT 250m Row 12 Wall Ball Sit-ups 25 KBS, 55/35 50 Double Unders 2.  Accumulate 2:30 min. of 1 arm waiter carry on each arm.   COMP WOD 1. Snatch 2 Power Snatches every 30 seconds for 5 minutes – you choose the weight. 2. Conditioning 4 RFT 250m Row 12 Wall Ball […]

CFC 400m Run (sign) or 25 Cal Row 25 Box Jumps, 24/20 300m Run (stop sign) or 20 Cal Row 20 Box Jumps, 24/20 200m Run (man-hole cover) or 15 Cal Row 15 Box Jumps, 24/20 100m run (mailbox) or 10 Cal Row 10 Box Jumps, 24/20 COMP WOD 1.  Strength A.  5×1 Squat Clean 2. Conditioning 400m Run […]