Thursday, March 28
WOD “Open 13.4” AMRAP 7 3 Clean & Jerk (135, 95) 3 T2b 6 C&J 6 T2B 9 C&J 9 T2B ………. Continue up ladder for 7 minutes.
Read More »Wednesday, March 27
Strength EMOTM 10 Mins. Do 5 Hang Power Clean & Jerks 50-60% 1RM WOD 3 Rounds, each for time 25 KBS (53, 44) 20 Burpees 50 DUs Rest 2 minutes
Read More »Tuesday, March 26
Strength Squat Snatch 3-3-3-3-3 WOD 12-9-6-3 Thrusters (95, 65) C2B Pullups 200m Run
Read More »Monday, March 25
Strength Bench Press 1-1-1-1-1 Build to 1RM WOD “Tom Cat” 15-12-9 Power Cleans (135, 95) HSPUs Hand Release Pushups
Read More »Saturday, March 23
Team Fight Gone Bad 5RFT 1 minute each of: Wall balls (20, 14) SDHP (75, 55) Box Jumps (20, 20) Push Press (75, 55) Row for Calorie Rest 1 Minute
Read More »Friday, March 22
Strength L-Sits, accumulate 5 minutes WOD 3RFT 400m Run 15 Pullups 15 Box Jumps (24, 20) 15 KBS (53, 35)
Read More »Thursday, March 21
WOD Open WOD 13.3 AMRAP 12 150 Wall Balls (20, 14) 90 DUs 30 Muscle Ups
Read More »Wednesday, March 20
Strength Muscle Up Practice WOD AMRAP 12 200m Run 10 C2B Pullups 10 Abmat Sit-ups
Read More »Cancellations
The 7:00am and 9:00 classes will be cancelled this morning. All other classes are on as scheduled unless otherwise announced. Be safe CFTC!!
Read More »Tuesday, March 19
Endurance 500m Row for time WOD “Get After It” 5RFT 3 Power Snatch (115, 75) 6 OHS 9 Back Squats 12 Power Cleans
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