12.12.17
Part 1 15-12-9-6-3 reps for time: Power Cleans (135/95) Thrusters Part 2 Front Squat (20X1 tempo) Build to a 3 rep max in 15 minutes Loading Guidelines Sets 1-3: 50-70% Sets 4-6: 80-90%+ Post time and 3RM to comments.
Read More »12.11.17
Wod: 50-40-30-20-10 reps for time: Double Unders KB Swings (53/35) Ab mat sit ups
Read More »12.8.17
Holiday party Saturday December 16 incontro Franklin 7pm Strength: Bench Press 2-2-2-2-2 Dead Lifts 2-2-2-2-2 Back Squat 2-2-2-2-2 build to 85-90 % effort Wod: Air Dyne Challenge
Read More »12.7.17
Wod 30/24 Calorie Row 30 Burpees 30/24 Calorie Row 30 Box Jumps (24/20) 30/24 Calorie Row 30 Burpee Box Jumps
Read More »12.6.17
Strength: 5 sets 2 Clean Pulls 1 Squat Clean 1 Jerk Wod: Amrap 12 Teams of 2 5 Dead Lifts 135/95 5 Hang Power Cleans 5 Front Squats 5 Jerks
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Strength: Hang Power Snatch 3-3-3-3-3 Building Wod 21-15-9 Power Snatch 95/65 T2B
Read More »12.4.17
Wod: Wine Walk Recovery Wod 10 Strict Pull-ups, 15/12 Calorie Row 10 Strict Pull-ups, 15/12 Calorie Row 10 Strict Pull-ups, 15/12 Calorie Row 20 Push-ups, 50 Double Unders 20 Push-ups, 50 Double Unders 20 Push-ups, 50 Double Unders 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees 30 Air[…]
Read More »12.1.17
Team Wod: Class Divides into even teams AMRAP 20 10 Calorie Assault Bike 50 Meter Sled push (90/45) 200 Meter Run *Funnel Style: As station in front of you clears you enter Post Round and Reps to Comments Teamwork is the process of working collaboratively with a group of people[…]
Read More »11.29.17
CFTC Holiday Party December 16 upstairs incontro 7pm Complete as many rounds as possible in 3 minutes of: 4 Power Snatch (95/65) 8 Box Jump Overs (24/20) rest 3 minutes Complete as many rounds as possible in 3 minutes of: 3 Power Snatch (115/80) 6 Box Jump Overs (24/20) rest[…]
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