1.  “Isabel” 30 Snatches for time, 135/95 2.  Muscle ups or Dips 4×6-10 unbroken reps 3.  Skills EMOMx10 Odd:  6-10 HSPU Even:  40 Double unders

Rest day

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