2.21.17
Wod: 21-15-9 Deadlift 225,155 Run 200M Hspu
Read More »2.20.17
Opens are here. 5 weeks of fun. regular classes Monday-Thursday. On Thursday the opens wod will be announced and programmed for friday. Friday Night 6pm Class will be for all those who want to come support, compete, help judge and watch CFTC athletes throw down all is invited. Friday Night[…]
Read More »2.16.17
Wod 21-15-9 reps for time: Power Clean (135/95) Front Rack Reverse Lunges* Push Jerk * Lunges are alternating steps. 21,15,9 total reps, not each leg. Yes, you will be doing one extra rep on whichever leg you start with.
Read More »2.15.17
Part 1 Front Squat Build to a 1 rep max in 15 minutes Loading Guidelines: Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 80% Set 5-7: 1 rep @ 85-100% Part 2 For time: Run[…]
Read More »2.13.17
Snow Day!! Classes canceled. will check roads out in the am. And will let you know about open gym times . Please drive safe. Home Wod 21-15-9 jumping lunges Push Ups
Read More »2.7.17
Strength: 3 sets of 15 ghd sit ups and hip ext rotating with a partner 14-10 wall ball for sit up 15-25 plate hip ext WOD – 6 RFT 5 Power snatch 115/75 12 Box jumps 24/20
Read More »2.6.17
WOD: Amrap 5 5 Thrusters 95/65 30 Double unders Rest 2 Min Amrap 5 10 Wall Balls 20/14 20 Ab Mat sit ups Rest 2 Min Amrap 5 15 Air Squats 15 Push Ups
Read More »2.4.17
WOD – not quite Filthy 50 but w/ a partner. For time For Time: 65 Box Jumps 24/20 65 Jumping Pull Ups 65 KB Swings 35/26 65 Walking Lunges 65 K2E 65 Push Press 45/35 65 Back Extensions 65 Wall Balls 20/14 65 Burpees 100 Double Unders
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