Teams of 4 Pace setter= 500m row Partner 1= HSPU’s max reps (when can’t get more reps do HS holds) Partner 2= Jumping lunges Partner 3= Rest 3 rds Monday we will be taking on Murph! It will be OPEN GYM style from 8-10am all regular classes will be canceled. please do not show up […]

CFC Conditioning A. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 B. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 C. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at […]

CFC & Comp Wod 800m run (shoot for a PR) rest 2 min. then: Every 30 sec for 5 min. (10 reps total) do two reps of the following: Clean 75/135 Every 30 sec for 5 min. (10 reps total) do two reps of the following: no rest Clean and Press 95/155 Every 30 sec for […]

Rest Day!!!

CFC “Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups Strength WOD 1. Clean A. 2×2 Squat Clean at 85% B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee or 3×3 Front Squat 2. “Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups