This week's WODs

PRE CLASS WARM UP

3 Rounds

300m Row
3 Wall Walks

STRENGTH

Push Press - 5x3 +2 Push Jerks

Lower your normal working weight slightly. Perform your 3 Push Press, then perform 2 Push Jerks.

METCON

15m Running Clock

50 Wallball (20/14)
40 Sit Ups
30 Clean & Jerks (95/65)
20 Pull Ups

** Run through as much as possible in 15m. If you finish it, start from the top again. **
ADVANCED

15m running clock

50 Wallball (30/20)
40 Toes to Bar
30 Clean & Jerks (135/95)
20 Pull Ups (CTB)

POST CLASS

Band Stretches - OHS, Shoulders, and Hamstrings

WOD Scores/Comments (0)

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We still have lots of Fight 4 Life swag on hand at CFC! Proceeds from t-shirts, tank tops and water bottles go back to the First Responder Support Network (www.frsn.org) to help first responders deal with and overcome job induced PTSD! The shirts show all of our supporting sponsors as well as the CFC Eagle crest on the back to represent where you come from! Show your love for the red and blue lines (Fire/Ems and Law Enforcement) by purchasing a shirt and/or water bottle!

Shirts/Tanks - $20
Water Bottle - $5

PRE CLASS WARM UP

500m Row
800m Jog

OLY LIFTING

Overhead Emphasis

8m EMOM

1 Snatch + 1 OHS
1 Snatch + 2 OHS

Perform a snatch + OHS, then reset and do another snatch + OHS. Rest the remainder of the minute.

METCON

14m EMOM

A) 3 Manmakers (35/25)
B) 3 Pwr Clean + 3 Front Sqt + 3 Push Press (95/65)
 

ADVANCED

14m EMOM

A) 3 Manmakers (55/35)
B) 3 Pwr Clean + 3 Front Squat + 3 Push Press
 

POST CLASS

Accumulate 100 Sit ups any style (Full ROM)

WOD Scores/Comments (0)

View Larger Photo

We still have lots of Fight 4 Life swag on hand at CFC! Proceeds from t-shirts, tank tops and water bottles go back to the First Responder Support Network (www.frsn.org) to help first responders deal with and overcome job induced PTSD! The shirts show all of our supporting sponsors as well as the CFC Eagle crest on the back to represent where you come from! Show your love for the red and blue lines (Fire/Ems and Law Enforcement) by purchasing a shirt and/or water bottle!

Shirts/Tanks - $20
Water Bottle - $5

PRE CLASS WARM UP

3 Rounds

300m Row
15 Air Squats

STRENGTH

Front Squat

5x3 - 2s Pause at bottom - 5 Lb increase

METCON

12m AMRAP
30 Cal Row
20 Burpees
10 Thrusters (95/65)

ADVANCED

12m AMRAP

30 Cal Row
20 Burpees over bar
10 Thrusters (135/95)
 

POST CLASS

Accumulate 3 Min in a squat, then 1 Min/leg hip flexor stretch
Roll out thoracic spine

WOD Scores/Comments (0)

View Larger Photo

We still have lots of Fight 4 Life swag on hand at CFC! Proceeds from t-shirts, tank tops and water bottles go back to the First Responder Support Network (www.frsn.org) to help first responders deal with and overcome job induced PTSD! The shirts show all of our supporting sponsors as well as the CFC Eagle crest on the back to represent where you come from! Show your love for the red and blue lines (Fire/Ems and Law Enforcement) by purchasing a shirt and/or water bottle!

Shirts/Tanks - $20
Water Bottle - $5

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