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WOD 8/18/17

STRENGTH Deadlifts 3x5 METCON 4m Clock 20 Cal Row 10 Burpees Max. Thrusters (75/45) -2m Rest- 4m Clock 15 Cal Row 10 Burpees Max. Thrusters (85/55) -2m Rest- 4m Clock 10 Cal. Row 10 Burpees Max. Thrusters (95/65) ** Score is total number of Thrusters ** ADVANCED 4m...

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WOD 8/17/17

OLYMPIC WEIGHTLIFTING 10m EMOM - Tall Hang Clean - Knee Hang Clean + Jerk METCON 5 Rounds 20 DB Snatch (35/25) - Total Reps 40 Double Unders 300m Row ADVANCED 5 Rounds 20 DB Snatch (55/35) - Total Reps 50 Double Unders 300m Row  Open Gym Correction Coach Darby...

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WOD 8/16/17

STRENGTH Push Press 3x5 METCON Log in on the iPad, then........... 20-15-10 Swings (55/35) Sit Ups (25/10) 800m Run 10-15-20 Swings (55/35) Sit Ups (25/10) ADVANCED 20-15-10 Swings (70/55) Toes to Bar 800m Run 10-15-20 Swings (70/55) Toes to Bar Girls Only WOD -...

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WOD 8/15/17

OLYMPIC WEIGHTLIFTING 10m EMOM - Tall Hang Snatch - Knee Hang Snatch + 2 OHS METCON 3 Rounds 500m Row 12 Burpees 21 Box Jumps ADVANCED 3 Rounds 500m Row 15 Burpees 25 Box Jumps   A massive Monday morning class of 25 people all deadlifts at once! So much fitness...

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WOD 8/14/17

STRENGTH Back Squat 3x5 METCON 3 Rounds 15 Deadlifts (185/135) 35 Wallballs (20/14) 400m Run ADVANCED 3 Rounds 15 Deadlifts (225/155) 35 Wallball (30/14) 400m Run Girls Only WOD - Saturday 8/19 Come join the AlleyCat to celebrate her birthday at CFC with a girls only...

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WOD 8/12/17

METCON Team Workout - Teams of 2 Complete in any order: 3000m Row 60 Renegade Push Ups (35/25) 50 Push Press (95/65) 40 Front Squats (95/65) ADVANCED Team Workout - Teams of 2 Complete in any order: 3000m Row 60 Renegade Push Ups (55/35) 50 Shoulder to Overhead...

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WOD 8/11/17

METCON 20m EMOM A) 5 Pull Ups 7 Push Ups 9 Squats B) 5 Deadlifts (225/155) ADVANCED 20m EMOM A) 3 Muscle Ups 6 Ring Dips 9 Squats B) 5 Deadlifts (275/185) ** This is meant to be a moderate intensity workout. After the week we've had, this will raise the heart rate and...

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WOD 8/9/17

METCON 27-21-15-9 Swings (55/35) Burpees 400m -between rounds and to finish ADVANCED 27-21-15-9 Swings (70/55) Burpees 400m Run - Between rounds and to finish  

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