WOD

Ascending Ladder for 15 Minutes 1 Squat Clean Thruster 115, 80 1 Chest to Bar Pull Up Increase by 1 rep each round

“Diane” 21-15-9 Deadlift 225, 155 Handstand Push Ups

Class at 5:30am ONLY tomorrow as the storm will be picking up through the day.  Stay safe and if you can’t make it to the... Read More

“Lynne” 5 rounds For max reps bodyweight bench press strict pull ups

Power Clean & Jerk 2-2-2-2 AMRAP 8 2 Bear Complexes (power clean + front squat + jerk + back squat + jerk)  135, 95 8... Read More

BONUS WOD teams of 3 for time Grace + Isabel + Karen 2 people split work as needed. 1 person will continuously run 200m. switch... Read More

With a partner alternate 10 rounds.  cap 20 min 200m Run 15 Lateral Bar Burpees 10 Hang Power Cleans  135, 95

CF Open wod 15.1 AMRAP 9 15 Toes to Bar 10 Deadlifts  115, 75 5 Power Snatches  115, 75 15.1a 6 minutes to build to... Read More

EMOM 20 Even Minutes Goat 1 Odd Minutes Goat 2

1. Front Squat 1-1-1-1-1-1 2. Alternate sets.  NFT 5×6 strict straight leg toes to bar 5×10 strict DB Press