Saturday, 12.06.2014
WOD Teams of 2 Complete: 6RFT 5 Hang Squat Clean & Jerk (135, 95) 5 V-Ups 5 Ring Dips 1 Rope Climb 250m Row Please post your score to the comments.
Read More »Friday, 12.05.2014
Strength EMOM 8 3 Push Jerks @ 60-65% of 1RM WOD AMRAP 8 10 Wall Balls (20, 14) 6 Burpees 25 DUs Rest 3:00 AMRAP 8 10 C2B Pull-ups 150m Run 10 Push-ups Please post your scores to the comments.
Read More »Thursday, 12.04.2014
REMINDER •The last day to order sweatshirts is tomorrow! They are $50, please provide payment and size. Strength 4 sets building of: 1 squat clean + 2 front squats + 1 jerk WOD “Diane” 21-15-9 Deadlifts (225, 155) HSPUs *for the leaderboard Please post your scores to the comments.
Read More »Wednesday, 12.03.2014
Weightlifting Wednesday A. Power Snatch, build to 1RM *for the leaderboard B. 30 Power Snatches for time at 65% of A. Please post your score to comments.
Read More »Tuesday, 12.02.2014
REMINDER We are currently preselling sweatshirts! Orders must be in by Friday, payment and size are due upon presale! Youth sizes are available! Strength 5 sets of 2 Snatch Grip Push Press + 1 OHS Keep it light and work technique WOD 3RFT 500m Row 12 Thrusters (95, 65) 15[…]
Read More »Monday, 12.01.2014
REMINDER • It is a new month, that means new goals and new achievements! Please make sure you write both on our board, be proud of your successes. Strength FLR, accumulate 6 minutes WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (135, 95) 6 Push-ups 9 Air[…]
Read More »Saturday, 11.29.2014
WOD Teams of 2 complete: 1000m Row 100 DUs 60 Wall Balls 50 KBS (53, 35) 40 Pullups 30 No Pushup Burpee Box Jump (24, 20) 20 Situps with Med Ball (20, 14) 10 Hand Release Pushups + “Team Grace” 30 Clean & Jerks (135, 95)
Read More »Friday, 11.28.2014
Reminder One class today at 10:00am, come get after it! WOD “Ghost” 6 rounds, for max reps of: 1:00 Max Cal Row 1:00 Max Burpees 1:00 Max DUs 1:00 Rest Please post your scores to the comments.
Read More »Thursday, 11.27.2014
Happy Thanksgiving CFTC! We are so thankful to have you all part of our amazing community! Enjoy your holiday with family and friends. Reminder that we will be closed today and will have one class tomorrow at 10:00am.
Read More »Wednesday, 11.26.2014
Announcements •There will be no evening classes Wednesday. •Today we start Weightlifting Wednesdays, a day to focus strictly on weightlifting. We hope you enjoy! WOD “Weighlifting Wednesday” A. Front Squat with 0:03 pause at bottom. Build to a heavy triple. B. Bench Press 5-4-3-2 C. Weighted Pull-ups 2-2-2-2-2 Please post[…]
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