STRENGTH Back Squat 2-2-2-2-2 Hold for 0:05 at bottom of squat WOD EMOM 12 Odd: 5 TnG Push Jerks (60% of 1RM) + 20 DUs Even: 7-10 Strict Pullups Rest 2 Minutes EMOM 8 Odd: 10 Wall Balls (20, 14) Even: 8-10 Box Jump Overs (24, 20) Please help grow[…]
Read More »Tuesday is Bring a Friend Day at CFTC! WOD Teams of 2 complete: AMRAP 20 30 Lateral Burpees 30 C2B Pullups 30 Power Cleans (135, 95) Increase weight on power cleans, each round… 135, 95 155, 105 185, 135 205, 145 AMRAP at 225, 155 (as many reps in remaining[…]
Read More »STRENGTH Deadlift 4-3-2-1 WOD EMOM 12 Odd: 6-8 Deadlifts (225, 155) Even: 8-10 No Pushup Burpee Box Jump (24, 20) Please post your scores to the comments.
Read More »STRENGTH Split Jerk, build to a 1RM WOD 3RFT 15 Push Press (95, 65) 15 Front Rack Lunge Steps 300m Row Please help grow our community by posting your scores to the comments.
Read More »Weightlifting Wednesday A. Heavy Clean Pull 2-2-2-2-2 B. Power Clean 1-1-1-1-1 C. OHS 2-2-2-2-2 Please post your scores to the comments.
Read More »REMINDER CFTC Ladies!! Join us at our 2nd Annual Ladies Wine Night on Saturday, January 31 at 7:00pm at Julie Vendetti-Lomberto’s house. If you are interested, please RSVP via our FB event page and see Ashley for the address! Bring a snack to share and a wine glass to swap![…]
Read More »Thank you all for helping us make the Snow Down a huge success! We could not have done it without all the help from our amazing volunteers who gave up their whole weekend to help us run the event successful. Thank you thank you thank you, you are all amazing!![…]
Read More »Reminder • Carrie Truscott & Deb Morandi will be competing at the CrossFit Resilience Dynamic Duo Competition Saturday, please head over there to cheer them on! • We will be setting up for the Snow Down all day tomorrow, if you want to help, please come on by anytime after[…]
Read More »STRENGTH EMOM 12 2-3 Back Squats @ 55% of 1RM WOD A. AMRAP 4 6 Thrusters (75, 45) 6 T2B 6 Box Jumps (24, 20) Rest 3:00 B. AMRAP 4 6 KBS (53, 35) 6 Wall Balls (20, 14) 6 GHD Situps Please post your scores to the comments.
Read More »STRENGTH FLR, accumulate 7 minutes WOD “Ghost” 6 Rounds, for max reps 1:00 Max Cal Row 1:00 Max Burpees 1:00 Max DUs 1:00 Rest Please post your scores to the comments.
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