Kev’s 225# Clean & Jerk Strength Split Jerk 1-1-1-1-1 Build to 1RM WOD “Elizabeth” 21-15-9 Squat Clean (135, 95) Ring Dips Help grow our community by posting your score to the comment section below. Having trouble with your ring dips? Watch Chris Spealler break it down and show the progressions.
Read More »Announcements Yoga at CFTC On Saturday, April 13 at 10:30am we will be hosting our first yoga class with Denise Clifford. The class is $10, you can register and pay online by clicking here. Non members are welcome! Once we see the demand of this class, we will likely be[…]
Read More »Darrelle’s 305# deadlift for 3! WOD Teams of 3 complete: 5 min. Establish Max Clean & Jerk Rest 2 Mins 5 min Max Run for Meters Rest 2 Mins 5 min. Max Row for Meters Rest 2 Mins 5 min. Max Pull-ups Rest 2 Mins 5 min. Max Wall Balls[…]
Read More »Announcements The Friday, 7:15pm class, today April 5 will be cancelled for the day only. Join us at CFTC on Saturday around 5:00pm to celebrate a successful first Open with our CFTC family. BYOB and bring food to grill. Hope to see you! Strength Deadlift 3-3-3-3-3 WOD AMRAP 20 7[…]
Read More »Extended Mobility WOD Open WOD 13.5 AMRAP 4 15 Thrusters (95, 65) 15 C2B Pull-ups *if you get 3 rounds(90 reps) in the first 4 minutes, you will be granted a bonus of an additional 4 minutes. This continues until you cannot get 90 reps in 4 minutes.
Read More »Skill “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs WOD Partners Each Complete 200m Run Max Pullups 300m Run Max Pullups 400m Run Max Pullups 600m Run Max Pullups 800m Run Max Pullups *1 athlete works at a time and both athletes complete all the work. While Partner A runs and does pull-ups,[…]
Read More »Strength OHS 1-1-1-1-1 Build to 1RM WOD “Scooby Doo” 21-15-9 Power Snatch (95, 65) Pushups K2E
Read More »Endurance EMOTM 5 Min. Do 100m Sprint WOD 4RFT 5 Squat Cleans (155, 115) 2 Rope Climbs 300m Run
Read More »“KWAY Good Bye” Teams of 5 5000m Row 100 Pullups 2 Partner Carries (150m) 100 Situps 200m Sprint w/ Med Ball (20) 100 KBS (53, 35) 30 Wall Walks 800m Run relay style 300 DUs 200m Team Backward Run 100 Burpee Box Jumps (20)
Read More »Announcements Please join us tonight, Friday March 29 after the 6:00pm class for a going away party for Kevin Whalen. Stop in for a few drinks! Endurance 1000m Row for time WOD 4RFT 400m Run 21 Box Jumps (24, 20) 10 Hip Extensions
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