Terrific job on The Open. As coaches we are impressed and proud at how far each of you have come and how hard you pushed. Now is a time of reflection. CF is about eliminating weakness. Take some time to identify those weaknesses, make goals, and plan to attack them. EVERYBODY should have goals up […]

1.  “Christine” 3 RFT: 400m Run 12 Deads, bodyweight 21 Box Jumps, 24/20″ – games standards. 2.  Strength Dead Lift, work up to a heavy triple – May drop and reset hands 3.  Strength Accessory Straight sets, rest equal to work time. 20 Sumo Deads, 155/105 20 Romanian Deads, 155/105 20 Stiff Leg Deads, 155/105 […]

WOD complete 3 rounds, 1 minute at each station of; jumping pull ups (bar at mid-foremarm) turkish get ups 25/45 (alternating arms) push press 65/95 wall ball situps 15/20 rest

WOD Team of 3 (we did this a little while ago on a Saturday, but we thought everyone needed to give it a try) 100 deadlifts 95/135 80 hang power cleans 60 front squats 40 jerks 20 thrusters *every minute all three team members have to drop and do 5 burpees

WOD 10 min. AMRAP 20 sdlhp 25/45 7 power cleans 95/135 7 c2b pullups