CFC WOD: 1. Pull A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over. B. 3×2 Snatch Grip Deads, work up to a heavy double – make these look like the first pull of your snatch. C. 3×2 Snatch Grip Pause Deads, work […]

CFC WOD: 1. Strength 1×3 Push Press 1×2 Push Jerk 1×1 Split Jerk 2. Conditioning Jackie – This is a NEW glory board workout. Please record your times on board to create a baseline. 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) For time COMP WOD: 1. Strength 1×3 Push Press 1×2 […]

Rest Day! Open Gym 11:30 – 1pm

CFC WOD: 1. Clean A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. B. EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, […]

  CFCody WOD 1. Strength 3×3 Back Squat 2. Conditioning 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups Comp WOD 1. Snatch On The 2:00 x 5 Power Snatch + Hang Squat Snatch + Squat Snatch 2. Strength 3×3 Back Squat 3. Conditioning 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups