Thursday, 11.24.16
With a Partner:Row 700M60 KB Swings- 24kg/16kgRow 800M50 Pull UpsRow 900M40 Burpee Box Jumps- 24″/ 20″Row 1000M*One Partner works while one rests
Read More »Wednesday,11.23.16
StrengthEMOM x 10 MinMin 1- 3 Muscle Ups or 3 Pull Ups/ 3 DipsMin 2- 5 Power Snatches WODEvery 3 Min x 4 Sets20 Wall Balls10 OHS- 95lb/ 65lb*Post times for each set to whiteboard
Read More »Tuesday, 11.22.16
Strength1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats; Rest 1:30 x 4 WODFor Time50 Deadlifts- 75lb/ 45lb50 Hang Power Cleans50 Push Press50 Cal Row
Read More »Monday, 11.21.16
Strength3 Push Press + 2 Push Jerk + 1 Split Jerk; Rest 1:30 x 4 WOD 10 Min AMRAP5 HSPU10 Box Jumps- 24″/ 20″20 Double Unders
Read More »Saturday, 11.19.16
Teams of 3 CompleteAmrap 7 Back Squats50 Reps 135/9550 Reps 185/135Max Reps 225/155Rest 3 MinAmrap 7 Push Press50 Reps 135/9550 Reps 155/105Max Reps 185/135Rest 3 MinAmrap 7 Hang Power Clean50 Reps 135/9550 Reps 155/105Max Reps 185/135
Read More »Announcements
Tuesday, October 1 – WOD for Mia Hsieh As some of you may know our CFTC member, Lisa Hsieh’s daughter, Mia was diagnosed with Type 1 diabetes almost a year ago. Mia is doing well in large part to her amazing family but, the past year has been a difficult[…]
Read More »Thursday, 09.26.2013
Congrats to our September On Ramp who graduate Thursday night!! Announcement There will be no 12:30 class on Friday, September 27. All other classes are regularly scheduled. We apologize for the inconvenience. Our CFTC Teens are competing at CrossFit Synergistics in Ashland on Saturday. Head on over to show your[…]
Read More »Wednesday, 09.25.2013
Danielle crushing heavy Deadlifts! She is getting SO strong! Strength 5 sets of: 1 Snatch Pull, 1 Power Snatch, 1 OHS, 1 Squat Snatch *Stay light & work on form & technique. WOD AMRAP 12 6 Pistols, alternating 30 DUs 300m Row Please post your scores to the comment section[…]
Read More »Tuesday, 09.24.13
Wall balls for days! Announcements Bring a Friend Day returns to CFTC on Wednesday, October 2. This is a great time for you to bring in a friend or family member interested in CrossFit. WOD “Two for Tuesday” Teams of 2 complete: AMRAP 25 5 Deadlifts (275, 185) 5 HSPUs[…]
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