Wednesday, 01.13.2016
STRENGTH Squat Snatch 3-3-3-3-3 WOD 15-12-9 Power Snatch (115, 75) KBS (70, 53) Box Jumps (30, 24)
Read More »Tuesday, 01.12.2016
STRENGTH Deadlift 3-3-3-3-3 WOD AMRAP 20 7 Deadlifts (225, 155) 15 Wall Balls (20, 14) 200m Run 40 DUs
Read More »Monday, 01.11.2016
STRENGTH Back Squats 2-2-2-2-2 WOD AMRAP 12 200m Row 15 Push Presses (95, 65) 10 Front Rack Lunge Steps 10 C2B
Read More »Saturday, 01.09.2016
ANNOUCEMENTS Today is the first day of On Ramp, we will not be having open gym! WOD Teams of 3 complete: 100 Cal Row 100 Box Jump Overs (24, 20) 100 Thrusters (95, 65) 100 T2B 100 Thrusters 100 Box Jump Overs 100 Cal Row
Read More »Friday, 01.08.2016
STRENGTH FLR, accumulate 7 minutes WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (135, 95) 1 Rope Climb
Read More »Thursday, 01.07.2016
STRENGTH 5 sets, building: 2 Front Squats + 1 Split Jerk WOD 21-15-9 KBS (70, 53) Burpee Box Jumps (24, 20)
Read More »Wednesday, 01.06.2016
STRENGTH Weighted Pullups 4-4-4 WOD “Nasty Girls” 3RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135, 95)
Read More »Tuesday, 01.05.2016
ANNOUNCEMENTS• We will be participating in the Lurong Healthy Living Challenge. We will have a rep from Lurong in morning and evening classes on today to answer your questions and to get you registered! Time to get on track for the new year! • Space is filling up for the[…]
Read More »Monday, 01.04.2016
ANNOUNCEMENTS • We will be participating in the Lurong Healthy Living Challenge. We will have a rep from Lurong in morning and evening classes on Tuesday to answer your questions and to get you registered! Time to get on track for the new year! • Space is filling up for[…]
Read More »Saturday, 01.02.2016
HAPPY NEW YEAR CFTC! WOD Teams of 2 complete: AMRAP 25 50 Wall Balls (20, 14) 40 KBS (53, 35) 30 T2B 200m Run (one at a time)
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