WOD

EMOM 10 2 Power Snatches + 2 Overhead Squats EMOM 10 Power Clean + Hang Power Clean + 2 Jerks

Don’t forget this Saturday no class at 8:30am and we will be starting off heats of 20.5 at 10am. If you plan to participate please... Read More

1) Push Press  5-5-3-3 2) AMRAP 12 6 Chest to Bar Pull Ups 20 Steps DB OH Lunges 50, 35 *single db, switch hands after... Read More

Just a reminder guys THIS SATURDAY. we will be having our 2020 Open closeout throwdown/cookout! We plan to start running heats at 10am. There will... Read More

show us your costumes today! Teams of 3 In 8 minutes: 100/80 cal row Max pull ups in remaining time Rest 2 minutes In 8... Read More

EMOM 20 odd minutes goat 1 even minutes goat 2

1) EMOM 10 2 Power Clean + hang clean + Jerk 2) Build to heavy Clean and Jerk

1) Front Squat 3-3-3-3 2) In 8 minutes: 50/40 Cals Bike Then AMRAP remaining time 12 KBS 53, 35 8 Burpees

CF Open WOD 20.3 OR 5 Rounds for Time 10 Power Cleans 115, 80 10 Shoulder to Overhead 115, 80 30 Double Unders