This week's WODs

CFC Strength & Conditioning - Cycle 4, Week 2 - Increased Demand


Back Squat 

Group A) 3 x 3 x (+5 Lbs)
Clean Up Set= 1 x 10 x (+5 Lbs)

Group B) 3 x 5 x (+5 Lbs)
Clean Up Set= 1x 12 x (+5Lbs)

Group C) 3 x 8 x (+5 Lbs)

** Note Sets and Reps


400m Run
50 Squats
20 Sit Ups
50 Push Ups
20 Squats
50 Sit Ups
500m Row


400m Run
50 Pistols
20 Toes to Bar
50 Ring Dips
20 Pistols
50 Toes to Bar
500m Row (10 Damper)

WOD Scores/Comments (0)

CrossFit Games Opens

The 2016 CrossFit Games Opens are upon us! Registration is now open and it's time to sign up for those who want to throw down and see where they are against the best in the competitive CrossFit arena, or those who just want to challenge themselves for fun! Registration is $20 for those who are registering to be on the leaderboard. Many CFC people will be doing the Open events for fun without registering, so join in!

CFC will again be hosting the Opens, with Thursday and Saturdays being the Open WOD and judging. More info to come shortly on that! In the meantime, get registered HERE !!!

Mobility Class is this coming Sunday! What better way to enjoy the evening hours of Valentines Day then to be nice and flexible?!?! It could work to your advantage!

Be there with Coach Nic at 9 AM and get ready for your VDay evening!

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