Complete the following chipper for time: 1000m row 15 squat cleans 205/135 25 kettle swings 25 sit ups 20 kettle swings 20 sit up 10 squat cleans 205/ 135 READ MORE
5 x 5 bent over rows rest then amrap in 10 min of 15 overhead squats 75/55 5 bar over burpess 15 overhead static lunge steps 75/55 5 bar over burpees READ MORE
0930 class only today “1776” Teams of two amrap for 17 min of: 76 power cleans 135/95 76 toes to bar 76 wall balls break up the reps as you see fit READ MORE
CFC NOTE: Tuesday July 4th we will have only one class at 0930….feel free to bring a friend to try it out. Monday WOD 5 Rounds for max reps 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders 1 min Rest READ MORE
Teams of 2 complete the following 75 dumbell push press 35s/25s 60 double unders 75 toes through rings or toes to bar 60 double unders 75 power snatches 95/65 60 double unders 75 burpees 60 double unders Break the reps up as you see fit READ MORE