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

STRENGTH: (17 minutes) Strict Press 7×2 MetCon: 5RFT 12 KBS (53/35) 24 air squats 36 ab mat sit upsRead More

STRENGTH: (20 minutes) DL 5-5-4-4-3-3 MetCon: ME Calorie Row in 3 minutes Then…immediately complete With running clock 5 min AMRAP 7 box jumps (24/20) 7 HRPU * count Cals + total number of repsRead More

Partner MetCon: (30 minute cut off) 800 m run 200 WB (20/14) 400 m run 100 hang power snatch (95/65) 200 m run * Runs must be completed by both partners together. Split WB and hang power snatch as needed.Read More

STRENGTH: Back Squat 5×4 @ 75% MetCon: For Time 2-4-6-8-10-12-14 C2B 30 DU between each round (2:1)Read More