Announcements September On Ramp: Your memberships expire on October 31, please see me before to sign up for regular membership. Class Changes: No Friday 6pm class, Saturday WOD moved to 10am! Halloween Party: Friday, 10/26 7pm – ….., bring a snack or drink to share & bring a carved[…]
Read More »Announcements Our 12:30 class today, Wednesday October 24, will be moved to 12:00pm. Halloween Party at CFTC on Friday, October 26 at 7:00pm. No 6:00pm class on Friday, Saturday main class will be at 10:00am. Strength EMOTM 12 do Pullups WOD Partner WOD AMRAP 25 5 Deadlifts (275,185) 5 Barbell[…]
Read More »Announcements Halloween Party at CFTC on Friday, October 26 at 7:30pm. There will be no 7:15pm class that evening and Saturday’s class will be moved to 10:00am! No, intro class and no open gym! If you are interested in signing up for the throw down, please do so by Friday![…]
Read More »Strength GHD Situps 15-15-15 WOD “Scream & Go Naked” 5RFT 2 Power Snatches (115,75) 4 OHS 6 Jerks 200m Run Post Score to Comments
Read More »“Snake Eyes” Teams of two complete: 4 rounds 200m farmers carry (70,53) box jumps (20) *each member completes each exercise twice. One athletes completes farmers walk while the other does max box jumps. 4 rounds 200m backward run T2B *each member completes each exercise twice. One athletes completes backward run[…]
Read More »Endurance: 800m Run WOD: “Fran” 21-15-9 Thrusters (95,65) Pullups Post Score to Comments
Read More »Strength Snatch Balance 5-5-5-5-5 WOD 7 sets, each for time 3 TnG Hang Power Cleans 10 Burpees AFAP 150m Run Active Rest Post Score to Comments.
Read More »Strength Weighted Pull-ups 1-1-1-1-1 WOD For time: Row 250m @ 95% Rest 2 mins Row 500m @ 90% Rest 2 mins Row 750m @ 85% Rest 2 min Row 1k @ 97% Post score to comments.
Read More »Endurance: Tabata Box Jumps WOD: AMRAP 20 40 DUs 30 Situps 20 Pullups 10 back Extensions 5 Deadlifts (80% of 1RM
Read More »Strength Push Press 5-4-3-2-1 WOD “Karen” For time: 150 Wall Balls (20,14) Post Score to Comments.
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