Crankin out some mobility
1 Power Snatch every 30 seconds for 10 minutes @80-85%1RMThen 5 Rounds:5 Big Box…
Risky Business, Cocktail, or Top Gun?
4 Rounds:1 Min Max KB Swing 53/351 Min Row For Cal1 Min Paralette Facing…
How to be a Superhero
Bench Press5-5-5-3-3-3 10-9-8-7-6-5-4-3-2-1 of:Bench Press BW/.75BWFeet Elevated Ring Row I think its about time…
Spirit of the THROWDOWN
Overhead Squat 5-5-3-3-20 For Time:Run 800mThen Immediately 2 Min Max Reps Each of the…
A Classic CF Day
Rest Day Great day yesterday and great performances. There were many who were pushed…
Points, Clues and Updates
CF Open WOD #3AMRAP 5 Minutes:Squat Clean 165/110Jerk 165/110___________________________________________________________________You coaches are doing a wonderful…
Find Ways To Mobilize
Newbie Challenge Friday Night Open GYM HOURS 5:00pm to 6:30pm They are now going to be more…
Nobody is perfect
Back Squat3-3-3-1-1-1-10 Then 3 rounds of:3 minute running clock 10 back loaded thrusters 135/95 400m…
There's Something About Mary
AMRAP 15 Minutes:9 Deadlift 155/10012 Games '10 Style Push Ups15 Box Jumps 24"/20" It's…
Step On Up
5 Rounds:Sprint 400m15 Overhead Squats 95/65Rest 3:00 Foundations is PACKED! And packed full of…