BLOG & WODS
MON04MAR2016
“The wolf on top of the hill is not as hungry as the wolf still climbing the hill.” WOD Strength Front Squat: 60/6, 70/5, 75/4, 80/3, 85/3...
SAT02APR2016
WOD Strength Snatch: 5 sets of 3 reps @ 70%-75% Conditioning "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups Extra -...
FRI01APR2016
CF4CF Tonight is the last night for early CF4CF registration. The prices go to full price tomorrow! SIGN UP HERE...
THU31MAR2016
WOD Strength Deadlift: 5 sets of 3 @ 70% use use steel or come to a complete stop every rep, no bouncing Conditioning AMRAP in 8 minutes: 200M Run...
WED30MAR2016
WOD Strength Clean and Jerk: 4 sets of 2 @ 75% then Clean Pull:4 sets of 2 @ 100% Conditioning In teams for 3, complete three 1000M rows each, as...
TUE29MAR2016
WOD Strength Front Squat: 3 sets of 5 @ 70% Conditioning 5 Rounds for Time: 10 Clean & Jerks (95/65) 10 Pullups Extra Blocks Above Knee: Snatch:...
MON28MAR2016
WOD Strength Power Snatch: Work up to Heavy Double (Touch and Go) Conditioning 3 Rounds for Time: 600M Run 25 Burpees 50 Double Unders Extra We will...
SAT26MAR2016
The Open is over. Time to get strong. WOD Strength Strict Press: 3 heavy sets of 7 no rest Ring Rows: 20 sec max rep with feet elevated above...