5 x 5 press rest then alt each min for 12 min of: down and back sprint (touch ground when you turn around) sandbag / med ball shoulder get ups READ MORE
“Helen” complete for time 3 rounds of: 400m run 21 kettle swings 12 pull ups (focus on each element going unbroken) rest then accumulate 150 double unders READ MORE
Gym is closed this Sat / Christmas Eve. Have a great holiday with you families. We love you guys. – CFC Staff 20 min…work up to a heavy squat clean rest then “Grace” 30 clean & jerks for time 135/95 READ MORE
10 min work on any skill rest then with a 12 min clock get as far as you can with the following 15 thrusters 45/35 12 cal row 15 thrusters 75/55 12 bar over burpees 10 thrusters 95/65 12 cal row 10 thrusters 115/85 12 bar over burpees 5 thrusters 135/95 12 cal row ... READ MORE
Complete as many rounds and reps as possible in 20 minutes of: 25-ft. one arm kb overhead walking lunge 24k/16 12 burpees 25-ft. one arm kb overhead walking lunge 24k/16 10 chest-to-bar pull-ups (works the same as 16.1) READ MORE