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Strength: 5×5 Power Cleans “The Chief” Max rounds and reps in 3 minutes of: 135/85 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds.  

“CFJC Benchmark” Strength: Deadlift 5×5 Then, for time: Run 400m (once) And, three rounds of: 5 Pull-ups 10 Kettlebell swings (24/16k) 10 Burpees We repeat this WOD every six [...]

2 Team WOD for time,  go through entire deck of cards by performing the following: H= Burpees S= Thrusters (20 or 15K bar) C= Kettle Bell swings D= Squats Face cards are 10 reps and Aces are [...]

Skill: Rope climb & progression 20 min AMRAP: 10 Push Ups 10 Wall Balls 10 Squats 10 Double Unders or legit attempts * Sometime during the 20min make 5 rope ascents or 10 rope ascent [...]

“HELEN” 400M Run 21 Kettlebell Swings (24-16K) 12 Pull Ups Finisher: AMRAP 5min Burpees!!!                 The 6AM girls met [...]

Skill Practice: Double-unders (or if you have your double-unders down, use the time to practice something you suck at). Then, for time: Run 800m Two rounds of: 35 Squats 35 Knees to elbows 35 [...]

Strength: Strict Press 5-5-3-3-3 Then, as many rounds as possible in 20 minutes of: 5 Ring dips 10 Push-press (95/75 lb) 15 Sit-ups 20 Deadlifts (using the same bar)

“Blake” U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was [...]

Saturday Gone Bad 3 or 5 rounds for time with one minute fest between rounds KB Swings 24/16K Wall Balls 20/14# Burpees Sit Ups Box Jumps 24/20″

Please join us Monday, May 30th for a Memorial Day Hero WOD. We will get started at 10:00 so please come out in remembrance of the brave men and women that have given the ultimate sacrifice.