Thursday, 10.08.2015
STRENGTH FLR, accumulate 7 minutes WOD “Quint” 50 Calorie Row 40 Walking Lunge Steps 30 KBS (70, 53) 20 Burpees 10 Bar Muscle Ups 20 Burpees 30 KBS 40 Walking Lunge Steps 50 Calorie Row
Read More »Wednesday, 10.07.2015
WOD Teams of 3 complete: AMRAP 7 Push Press 50 @ (95, 65) 50 @ (115, 75) Max Reps @ (135, 95) Rest 3 Minutes AMRAP 7 Back Squats 50 @ (115, 75) 50 @ (135, 95) Max Reps @ (185, 115) Rest 3 Minutes AMRAP 7 Power Clean 50[…]
Read More »Tuesday, 10.06.2015
ANNOUNCEMENTS • Frustrated with your cleans? Feel like you’ve hit a plateau? Join us on Friday, 10/9 from 6:00 – 7:30 to work on your clean technique, it is $20 to register. • We are pre-ordering CFTC sweatshirts! See Ashley or Scott to order yours, $50 upon ordering. • Join[…]
Read More »Monday, 10.05.2015
STRENGTH Front Squat 2-2-2-2 with 0:03 pause WOD 100 DUs + 21-15-9 Front Squats (135, 95) GHD Sit-ups + 100 DUs
Read More »Saturday, 10.03.2015
ANNOUNCEMENTS • Join us at 2pm for our end of summer BBQ, bring food to share and BYOB. WOD Teams of 2 Amrap 25 5 Thrusters (115, 75) 5 T2B 5 Box Jumps (30, 24) 150m Farmers Carry (53, 35)
Read More »Friday, 10.02.2015
STRENGTH Power Clean 3-2-1-3-2-1 WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (95, 65) 6 Push-ups 9 Squats 1:00 Rest
Read More »Thursday, 10.01.2015
STRENGTH Build to a 1RM Hang Power Snatch WOD 3RFT 400m Run 10 Power Snatches (95, 65) 10 C2B Pull-ups
Read More »Wednesday, 09.30.2015
STRENGTH Back Squats 3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts (225, 155) Burpees
Read More »Tuesday, 09.29.2015
TUESDAY IS BRING A FRIEND DAY! WOD Teams of 2 complete: AMRAP 20 20 Push-ups 30 KBS (53, 35) 40 Box Jumps 50 Sit-ups (53, 35) 600m Run (relay, 300m each)
Read More »Monday, 09.28.2015
STRENGTH Front Squat, build to a 1RM WOD “Bad Attitude” Every 3:00, complete 200m Run, then AMRAP clean & jerks (155, 105). Continue until you reach 30 reps.
Read More »