So proud of how far Dennis has come with his squats!! WOD Teams of 3: 6000m Row 100 Push Press (95, 65) 100 Pull-ups 100 Burpee Box Jumps (20, 20) 400m Farmers Carry (53, 35) 400m Backwards Run w/ Med Ball (20, 14) 100 Push-ups 100 Sit-ups
Read More »Erin works on her snatches Strength Back Squat 3-3-3 WOD Kelly 5RFT 400m Run 30 Box Jumps (24, 20) 30 Wall Balls (20, 14)
Read More »CFTC Kids doing their toes through rings Warm Up 3 rounds 0:30 Plank Hold 0:20 Pistols/Squats 0:10 Burpees Focus FLR accumulate 3 minutes WOD 3RFT 200m Row 10 Med Ball Deadlifts 5 Wall Walks Game!
Read More »Wednesday was a great day for Taylor, she got her first few pull-ups and did her first WOD with HSPUs on the wall! Not to mention, her dad, John, got his first few RX HSPUs. A good day for the Wosny’s!! Strength Hang Squat Snatch 2-2-2-2-2 WOD 21-15-9 Squat Snatch[…]
Read More »Jim & Penny WODing together! Strength Max Strict Pull-ups WOD AMRAP 15 400m Run 12 T2B 7 HSPUs 15 Box Jumps (24, 20)
Read More »Danielle swinging the 44# kettlebell! Strength Snatch Balance 2-2-2-1-1-1 WOD 3RFT 10 TnG Power Cleans (135, 95) 0:20 Row Sprint Rest 3 Minutes, then 3RFT 10 Pull-ups afap 35 DUs
Read More »Congrats to everyone who participated in our 2nd In House Throw Down. A BIG thanks to our volunteers and judges for helping us all day, we couldn’t have done it without you all! Strength Deadlift 5-5-5-5-5 WOD 12-9-6 Thrusters (135, 95) KBS (70, 53)
Read More »WOD #1 “Merry Go Round” Chipper 800m Row 15 Power Snatch (95, 65) 25 Box Jumps (24, 20) 25 Abmat Situps 25 KBS (53, 35) 400m Team Run 25 Air Squats 25 Deadlifts (95, 65) 300m Team Run with loaded barbell *Each athlete must complete each movement before the[…]
Read More »The WODs and heat times for tomorrow’s team throw down will be announced this afternoon! There are 4 WODs that will take place tomorrow. Athlete meeting will begin promptly at 8:00am, so please arrive prior to that. Judge’s meeting will take place at 8:30am. The first heat will begin at[…]
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