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 […]

Rest daaaaaaay! Post comments on how the challenge is going and words of support.  It is always easier to make a lifestyle change when you have support. OPEN GYM 12-1pm Olympic Lifting 5:30-6:30pm

This WOD is done Tabata Style (20 sec. work/ 10 sec. rest).  When you complete 30 reps move to the next movement. CFC 1. Conditioning 30 Box Jumps, 30/24 30 Pull ups or Ring Rows 30 Push-Press 85/115 30 Toes to Bar or Wall ball sit-ups 30 Jumping lunges w/ KB 35/55  or unweighted 30 Wallballs, 15/20 […]

1. Conditioning “Elizabeth” 21-15-9 Squat Cleans, 135/95 Ring Dips 2. Conditioning EMOMx10: 5 Pull ups + 5 Thrusters, 95/65

CFCody WOD 1. Conditioning AMRAP 9 of: 3-6-9-12… KB Goblet squats 35/55 TTB 2. EMOM x 10 – Row Even: 14/18 calories row Odd: 15 box jumps 20/24 Comp WOD 1. Conditioning AMRAP 9 of: 3-6-9-12… Goblet squats 35/55 TTB 2. Snatch A. Work up to a heavy Snatch Balance with 3 second hold in […]