WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Cleans – 20 min to establish a 1RM Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 [...]

On Memorial Day, we are open for classes at: CFJC – 9:00 and 10:00am CFC – 9:00 am   “Murph” For time (wearing a weighted vest if possible): Run one mile 100 pull-ups 200 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 1 set of 6 reps @70%, 2 sets of 4 reps @75%, 2 sets of 2 reps @80% Fitness: Squat 5 sets of 3 reps @ RPE 7, [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Filthy 50” Performance: For time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (24/16k) 50 Walking Lunge steps [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 Minutues Performance: 2 position Snatch – Above knee & power position – work up to RPE 8 Fitness: 2 position Clean [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 20 min – Strict Press 3-3-3-3, then Push-Press 2-2-2-2. Finish the Strict Press before beginning the [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Barbara” RX is ON Performance: 5 RFT, resting 3 min between rounds of – 20 Pull-ups 30 Push-up 40 Sit-ups 50 Squats Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: HSPU progressions and efficiency Fitness: 10 min skill on getting comfortable upside down, either kicking to handstand or [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rope Climbs as a skill – progressions and efficiency Part 2 – Conditioning: “Jetlag” [...]