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Strength: Snatch -work to heavy single 3-position snatch. (high hang, above the knee & floor) Outlaw WOD 20 C2B Pull-ups 10 Snatches (full squat) 115/75# 15 C2B Pull-ups 7 Snatches (full [...]

“White” Five rounds for time of: 3 Rope ascents 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters Today’s WOD is in remembrance of U.S. Army First [...]

Strength: Bench Press w/ alternating Pendlay Rows 5×5 (keep rows at a moderate weight). Use same weight for all sets – work on form! This should be heavy but not maximal. Then, 3 RFT: [...]

8 minute AMRAP of: 3 Lateral Burpee over Bar* 9 Deadlift 6 Hang Clean 3 Shoulder to Overhead 3 Pull-ups* * For every round, increase count by 3 RX and Masters RX = 135/95lb Scale #1 = 95/65lb and [...]

Strength: Push Press 3-3-3-3-3 Then, for time: Run 400m 21 Push-press (95/65lb) 21 Wall Ball (20/14lb) Run 400m 15 Push Press 15 Wall Ball Run 400m 9 Push Press 9 Wall Ball

Strength: Squat – 20 minutes to work to a heavy set of 5 10 minute AMRAP of: 5 Manmakers* (40+/25+ in each hand) 10/10 Lunge steps with plate locked out OH (45/25lb) 10 Ring dips *Manmaker = Row [...]

“Marathon Monday” 5 rounds 4 Clean & jerks (185/125lb) 15 C2B 13 lateral burpee over barbell–After the 5 rds are complete run 800m (unless it’s raining then, HARDEN UP and [...]

Strength: Deadlift – perform 3 work sets of 3 reps each working percentages off last week’s 5 set. Perform your first work set at 85%, 2nd at 95, 3rd at 105% Then, 15 min AMRAP of: 20 DUs 10 KB [...]

Partner up. One partner completes the workout while the other partner counts/judges reps. Then switch places. “Fran” 21-15-9 reps for time: Thrusters (95/65lb) Pull-ups [...]

Please remember that today we are holding Powerlifting for Pink at the box. There will be no classes today. Please come out to support our charity, Paint Georgia Pink, and holler for the CFJC [...]