Wednesday, 09.02.2015
STRENGTH Back Squats 2-2-2-2-2 with a 0:02 pause WOD “Kalsu’s Lil Cousin” On the minute, complete 5 C2B Pull-ups, then AMRAP C&J (135, 95). Complete until you reach 50 C&J.
Read More »Tuesday, 09.01.2015
STRENGTH Split Jerk 3-2-1 3-2-1 WOD “Helen” 3RFT 400m Run 21 KBS (53, 35) 12 Pull-ups
Read More »Monday, 08.31.2015
STRENGTH Strict Pull-ups 4-4-4-4 *Rest 1:30 – 2:00 between sets WOD 18-15-12-9-6-3 OHS (95, 65) Burpees over the bar
Read More »Saturday, 08.29.2015
WOD Teams of 2: AMRAP 25 5 Bench Press (135, 95) 1 Rope Climb 5 Burpee Box Jumps (24, 20) 200m Run
Read More »Friday, 08.28.2015
STRENGTH EMOM 10 Odd: 0:30 T2B Even: 0:30 HSPUs WOD AMRAP 12 300m Row 12 Lunge Steps (70, 53) 12 Back Extensions (25, 15)
Read More »Thursday, 08.27.2015
STRENGTH Power Clean + Push Jerk 3-2-1-3-2-1 WOD 30 Burpees then 3RFT 400m Run 12 C2B Pull-ups 40 DUs 12 Box Jumps (30, 24)
Read More »Wednesday, 08.26.2015
ANNOUNCEMENT • Join us for our Flexible Dieting Seminar Wednesday evening at 6:00pm in the CFTC lobby. It is $20 cash/check at the door. STRENGTH 4 sets, building: 1 High Hang Squat Snatch + 1 Squat Snatch Below the Knee WOD “Elizabeth” 21-15-9 Squat Cleans (135, 95) Ring Dips
Read More »Tuesday, 08.25.2015
TODAY IS BRING A FRIEND DAY! WOD Teams of 2 Complete: AMRAP 20 30 Cal Row 40 KBS (53, 35) 50 Abmat Sit-ups 60 Wall Balls (20, 14)
Read More »Monday, 08.24.2015
STRENGTH Strict Pull-ups 5-5-5-5 Rest 1:30 – 2:00 between sets WOD 8RFT 15 Deadlifts (135, 95) 15 Push-ups
Read More »Saturday, 08.22.2015
ANNOUNCEMENT OPEN GYM SATURDAY ONLY: 10:30 – 12:00 WOD Teams of 2 complete: AMRAP 30 10 Cal Row 10 No Push-up Burpee Box Jumps (24, 20) 200m Relay Run
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