ANNOUNCEMENT • If you would like to order a blue CFTC sweatshirt, please order by next Friday. They are $50 upon order, see Ashley or Scott to order! STRENGTH Dragon Flags 3×15 WOD 4RFT 10 KBS (53, 35) 10 Box Jump Overs (24, 20) 10 Burpees
Read More »WOD Teams of 2 complete: AMRAP 20 2 Clean & Jerks (165, 115) 4 Rope Climbs 30′ Handstand Walk 4 C&J 4 RC 30′ HSW 6 C&J 4 RC 30′ HSW …. Continue to increase C&J by two reps for 20 minutes
Read More »STRENGTHBack Squats With a 3 second pause at bottom 4-3-2-2-2 WOD 4 RFT Minute 1: 7 front squats 70% Minute 2: 50 double unders Minute 3: 7 strict c2b
Read More »STRENGTH Squat snatch 2-2-2-2-2 WOD 3RFT 400m Run 10 Power Snatch (115,75) 10 Burpee over the Bar
Read More »STRENGTH 4 sets building: 1 Push Press + 2 Push Jerks WOD “Fran” 21-15-9 Thrusters (95, 65) Pullups
Read More »STRENGTH Partner Glute Ham Raises 3×12 WOD 21-18-15-12-9 Russian KBS (53, 35) Burpees 50 DUs
Read More »STRENGTH OHS 4-3-2-1 WOD “Open WOD 13.2” AMRAP 10 5 Shoulder to Overhead (115, 75) 10 Deadlifts (115, 75) 15 Box Jumps (24, 20)
Read More »STRENGTH5 sets of: 1 Power Clean + 2 Split Jerks WOD “Elizabeth” 21-15-9 Power Cleans (135,95) Ring Dips
Read More »TODAY IS BRING A FRIEND DAY! WOD teams of 2 complete: 2000m row 50 KBS (53,35) 50 Abmat Situps 50 Box Jumps (24,20) 50 Pullups 50 Walking Lunge Steps 200 DUs
Read More »STRENGTH Back Squat 5-4-3-2-1 WOD AMRAP 15 5 T2B 10 Hand Release Push-ups 15 Wall Balls (20, 14)
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