WOD

Strict Cindy AMRAP 20 5 Strict Pull Ups 10 Hand Release Push Ups 15 Squats

CF Open starts this week!  We will be doing the open WOD in class Friday and you can’t make it in you will have till... Read More

AMRAP 18 20 Lateral Bar Burpees 20 Toes to Bar 50 Lunges 20 Push Press 95, 65 20 Pull Ups

1) EMOM 10 2 Power snatch + OHS + hang snatch 2) EMOM 10 2 Hang clean + 2 jerks + 2 front squats

EMOM 20 odd minutes Goat 1 even minutes Goat 2

Push Jerk 5-5-5 AMRAP 12 6 Handstand Push Ups 25 Double Unders

Bench Press 2×3@ 85% 3×2@ 90% Back Squat 3×5@80%

This years challenge has been great as usual and so many of you have made some great strides in improving your eating decisions and habits. ... Read More

AMRAP 20.  with a partner 10 Should to Overhead 155, 105 20 Bar Facing Burpees 30 Air Squats

Deadlift 5-5-3-3-3-3