CFC WOD Every 2:00 for 10 Rounds: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat “Core Cashout” 4 Rounds: Minute 1 – 15 Sit-Ups Minute 2 – 15 Banded Good Mornings Minute 3 – 30 Second Overhead Squat Hold (45/35) CFC COMP WOD 1. Snatch On the 2 minute x 10 1 […]

Rest Day Open Gym from 12 – 1.

Olympic Lifting tonight 6:30-7:30pm see you there!! CFC 3 Rounds: Row 500 Meters or run 400m 12 Deadlifts (225/155) 21 Box Jump Overs (24″/20″) COMPWOD 1. Conditioning 3RFT: Row 500 Meters or run 400m 12 DL (225/185) 21 Box Jump Overs (24″/20″) 2. O-Lift OTMx7 1 Power Clean + 1 Hang Squat Clean, Climbing

CFC & COMP WOD “Glenn” 30 Clean and Jerks (135/95) 1 Mile Run 40 pullups 1 Mile Run 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived […]

Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint (mailbox and back) Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is […]