REMINDER • Your wrapped gifts for the Santa Foundation must be in no later than Monday! Strength Partner Plank Holds (45, 25), accumulate 5 minutes WOD 3RFT 500m Row 12 Burpees 21 Box Jumps (24, 20) Please help grow our community by posting your scores to the comments.
Read More »WEIGHTLIFTING WEDNESDAY A. Build to a max of: 1 Hang Squat Clean + 1 Front Squat + 1 Jerk B. Build to a 1RM Split Jerk Remember, your scores can’t get placed on the leaderboard if we don’t know them! Make sure you write them on the whiteboard and post[…]
Read More »REMINDER Today is Bring a Friend Day!! Bring your friends who are interested in seeing what CrossFit is all about! WOD “Deck of Cards” Ace – 200m Run Heart – Goblet Squat Diamond – Sit-ups Club – KBS (53, 35) Spade – Burpees Please help grow our community by posting[…]
Read More »REMINDER • We have a few tags left on our giving tree, so if you can grab one, please do so! Remember, bring your wrapped presents with the name of the recipient, from Santa on the tag, to CFTC no later than Monday, December 22! Strength Back Squats 5-4-3-2 WOD[…]
Read More »WOD Teams of 2 Complete: 3RFT 40 Wall Balls (20, 14) 40 SDHP (75, 55) 40 Box Jump Overs (24, 20) 40 Burpees 40 Cal Row Rest 1:00 Please post your scores to the comments.
Read More »Strength 40 TGUs (53, 35) not for time *technique focus WOD 15-12-9-6 Power Cleans (155, 105) Burpee Bar Hops Please help grow our community by posting your scores to the comments.
Read More »Strength Tabata V-Ups & Supermans WOD 4 Rounds 1:00 Max KBS (53, 35) 1:00 Max Wall Balls (20, 14) 1:00 Max Pull-ups 1:00 Max Box Jumps (24, 20) 1:00 Max Handstand Walk 1:00 Rest Please post your scores to the comments.
Read More »Weightlifting Wednesday A. Dead Squats, build to a tough single B. Deadlift, build to a heavy single C. Clean & Jerk, build to a tough single Remember, if you don’t write your scores on the whiteboard, they won’t get on the leaderboard!!
Read More »ANNOUNCEMENTS • CFTC has adopted two local families in need through The Santa Foundation for Christmas this year. This week, you will find cards on our tree with wishes for the family members. If you can, take a card and bring the wrapped gift with the recipient name on it[…]
Read More »Strength 5 sets building in the complex of: 1 Hang Snatch (0:03 pause in squat) + 1 OHS (0:03 pause in squat) WOD 12-9-6 Snatch (135, 95) Muscle Ups Please post your scores to the comments.
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