STRENGTH: (20 min) 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 Split Jerk MetCon: 4RFT 300 m run 15 KBS (53/35) 9 T2BRead More

STRENGTH: (18 minutes) Back Squat 5-3-3-2-2-2 MetCon: 4 min AMRAP 10 Goblet Squats (53/35) 10 Burpee Box Jump Overs (24/20) * rest 2 minutes And RepeatRead More

STRENGTH: 5×5 DL @70% MetCon: (For Time) 1-10 Ground to overhead (115/75) 10-1 C2BRead More

Partner WOD: 50-40-30-20-10 KBS (53/35) Burpee Then… 10-20-30-40-50 Power Cleans (95/65) WB (20/14) *split reps as needed. One partner works while the other rests 🙂Read More

MetCon: TABATA Tire flips Push ups Sit ups Medball cleans Push Press (75/55) Hollow hold Air Squat *rest 1 minute between exercisesRead More

MetCon 1: (20 minutes) 4 x 250 m row *Rest as needed between rounds. MetCon 2: 9 min AMRAP 9 box jump (24/20) 6 Back Squat (115/75) 3 C2BRead More

STRENGTH: (10 min) EMOM @ 70-75 % of 1RM Power Clean 1 power clean + 1 power jerk + 1 split jerk MetCon: 4RFT 4 hang squat cleans (155/115) 12 HSPU 36 DU (2:1)Read More

STRENGTH: Front Squats 6×3 @ 80% MetCon: For Time 800 m run 30 T2B 30 WB (20/14) 400 m run 30 T2B 30 WB (20/14) 800 m runRead More

For Time “Randy” 75 power snatch (75/55)Read More

5 WODs from 10am-1pm with BBQ to follow. Come celebrate 1 year with the best CF community around 🙂Read More