WOD “600” Teams of Two 800m Team Run 50 Thrusters (95, 65) 50 KBS (53, 35) 50 T2B 600m Team Run 50 Box Jumps (24, 20) 50 Power Cleans (95, 65) 50 Pullups 400m Team Run 50 Deadlifts (95, 65) 50 DUs 50 Pushups 200m Team Run 50 Farmers Carry[…]
Read More »Endurance 800m Run for time WOD AMRAP 15 5 Ring Pushups 10 Box Jumps (24,20) 15 Wall Balls (20,14) 250m Row Be proud of your score and make sure you post your scores!
Read More »Strength Front Squat 3-3-3-3-3 WOD “Razor’s Edge” 3RFT 7 Front Squats (135, 95) 400m Run 10 Hip Extensions (25, 15) 12 KBS (70, 53) 35 DUs Be proud of your scores, please post them to our comment section.
Read More »Warm-Up 3 Rounds 0:20 Squats 0:15 Plank Holds 0:10 Tuck Jumps Skill Pull-ups WOD 15-10-5 Pushups Thrusters GAME! CrossFit Baseball
Read More »Skill “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs WOD “TNT” AMRAP 12 4 HSPUs 6 Pistols 8 Pullups 10 GHD SSit-ups Be proud of your scores and please post your scores to our comment section.
Read More »Annoucements Today starts our first CrossFit Kids class, we are so excited to have these little kiddos be a part of CFTC! Our next In-House Throw Down will take place on Saturday, February 23. Stay tuned for more information! Strength Hang Power Clean 5-4-3-2-1 WOD 10 RFT 10 Hand[…]
Read More »The focus for the month of January is SQUATS! Warm-up: “Steve Says” Kids move around a circle of cones until the command, “Freeze,” they then run to a set location and perform 5 reps of a given movement. Skill: Air Squat WOD: AMRAP in a given time 5 Stink Bugs[…]
Read More »Today our first On Ramp of 2013 begins with their first class. Welcome to CFTC! Strength Split Jerk 1-1-1-1-1 WOD “Schlitz” 4RFT 400m Run 4 Muscle Ups 30 DUs *Refer to 8/3/2012 Please help grow our community by posting your score to the comment section.
Read More »Teams of 3 complete: 3k Row must be completed during the WOD. 150 Air Squats 100 KBS (43,35) 100 Box Jumps (24,20) 100 Abmat Situps 100 Pullups 100 DUs 800m Run as a team with med ball (20,14) *1 person rows while 1 person works. Once row is complete, 1[…]
Read More »Announcements Please remember, there will be no 4:45pm class today, Friday, January 4, otherwise, regularly scheduled classes. Don’t forget to sign up for classes! As our class sizes grow, it is imperative that we keep to our class limit of 20. Click here to register. As classes get bigger,[…]
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