by Chris Coker | May 8, 2018 | WOD
WOD Strength Back Squat: Build to heavy single w/ 10 sec pause Conditioning 3 Rounds for Time (30min time cap): 600M Run 800M Row 30 Burpees to 6″ Target Extra Jerk w/ 3 sec pause in catch: 40/2, 50/2, 60/2, 70/1, 75/1, 80-90/1*4 Directly after workout: Max UB...
by Chris Coker | May 7, 2018 | WOD
WOD Strength 5 Sets: 6 Deadlift @75% 6 Box Jumps Conditioning 20-15-10-5, for Time (15 min cap): DB Thrusters (50/35s) Pull-ups Extra Tall clean: 30-40/3*4 sets Blocks 3″ off ground – Clean pull above knee + Clean: Every 90 sec: 50/3, 60/2, 70/2, 75/2,...
by Chris Coker | May 6, 2018 | WOD
WOD Strength Snatch: 40/3, 50/3, 60/2, 70/2, 75/2, 80-86/1*4 (15 min cap) Conditioning 6 Rounds for Time (20 min cap): 10 e/arm DB Snatch (50/35) 40 Double Unders 8 Burpees **Rest 2 minutes AFTER 3RD ROUND. Extra FS: 12 min EMOM: 1 rep of 5 sec. pause at 80-85% of 1RM...
by Chris Coker | May 4, 2018 | WOD
NO CLASSES SATURDAY Come celebrate Cinco de Mayo with us at the 6th Annual CF4CF Fundraiser & Competition! Volunteers and Donations welcome!
by Chris Coker | May 3, 2018 | WOD
REMINDER: NO SATURDAY CLASSES THIS WEEK, DUE TO CF4CF FUNDRAISER WOD NOTE: If you are competing in CF4CF, take Friday as an active recovery day. Do some mobility and practice some of the movements we are doing Saturday. Do not do the WOD. Strength 10 min. EMOM: E-16...
