Announcements Weightlifting Friday will start at 7:00, please make sure you come and warm up on your own. Strength Clean & Jerk 1-1-1-1-1 WOD 2 Rounds, for max reps 2:00 Max Cal Row 1:00 Rest 2:00 Max Burpee Box Jump (20) 1:00 Rest 2:00 Max GHD Sit-ups 1:00 Rest 2:00[…]
Read More »Strength EMOM 10 Odd: 7-10 Push-ups Even: 7-9 Pull-ups WOD 21-15-9 KBS (53, 35) K2E Overhead Walking Lunges (25, 15) Please help grow our community by posting your scores to the comments.
Read More »Strength Front Squats 2-2-2-2-2 WOD 5RFT 5 Front Squats (115, 75) 30 DUs 5 Push Press (115, 75) 200m Run Please help grow our community by posting your scores to the comments.
Read More »Tuesday is Bring a Friend Day at CFTC! WOD Teams of 3 complete: 1500m Row (switch every 250m) 50 Sit-ups 50 Box Jumps 50 Burpees 50 Air Squats 1600m Run Please help grow our community by posting your scores to the comments.
Read More »Strength 7-Minute air squat hold. Every time you break, do 7 burpees WOD “Big Foot’s Lodge AMRAP 15 10 Deadlifts (225, 155) 15 Wall Balls (20, 14) Refer to 04.22.2013 for your previous score. I know we’ve been having trouble with the blog, but please keep posting!
Read More »WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2[…]
Read More »Strength Back Squat, build to a 10RM WOD “Fran” 21-15-9 Thrusters (95, 65) Pull-ups Refer to 05.21.2014 for your previous Fran time! Please help grow our community by posting your scores to the comments.
Read More »Announcements Our next Weightlifting Friday is this week, please make sure you sign up on the sheet at the front desk! Strength Hang Squat Snatch 2-2-2-2-2 WOD 500m Row 21-15-9 Power Snatch (115, 75) Abmat Sit-ups Air Squats 5 Wall Walks Please help grow our community by posting your scores[…]
Read More »Strength OHS, build to a 1RM in 10 minutes WOD 3RFT 400m Run 15 Wall Balls (20, 14) 15 No Push-up Burpee Box Jump (24, 20) 15 Push-ups 40 DUs Please help grow our community by posting your scores to the comments.
Read More »Strength 3 rounds, not for time 10 GHD Sit-ups 10 Hip Extension (25, 15) WOD 800m Team Tire Pull Teams of 3 pull a tire loaded with half the average body weight of the team. Help help grow our community by posting your scores to the comments!
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