Active Recovery Option for the day Yoga with Laura @ 5:30am CF Striking @ 5:30pm 2015 CF Open is HERE!  Clink on the image and get registered or learn about all the new stuff they are offering for this years competition. We will be doing the Open WODs every Friday starting next week.  Those that […]

CF Teens Class this week Tuesday & Thursday 4:15pm Open Gym today from 11:30-1pm 1. Skills EMOMx14: Odd: 3 Squat Snatches, Add weight if can each round Even: 12 unbroken TTB 2. Conditioning – 16 min AMRAP 75 Wall Balls, 20/14 60 Box Jumps, 24/20 45 C2B Pull ups 30 Cleans, 135/95 15 Muscle ups […]

4 RFT: 10 OHS, 60% of your max 50 Double Unders 10 Deads, 60% of your max Work up to a heavy clean and jerk

Teams of 2 or 3: High Hang Snatch x 5000 LBS 65=75 reps 95=50 reps 115=40 reps 135=35 reps 155=30 reps 185=25 reps Then: Goblet Squats x 2500 LBS 25=100 reps 35=70 reps 45=55 reps 55=45 reps 75=30 reps

1. Conditioning AMRAP 15: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and Jerks, 155/105 1 Round of “Cindy” …continue to add 1 CJ after every round of “Cindy” 2. Oly/Strength A. EMOMx5: 2 Squat Snatches