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Warm-up & Mobility: 15 Minutes Strength:Strict Press –5 sets – 3 inc weight ea. set Conditioning: 2 min rest between rounds, for total reps: AMRAP 4min squats push ups AMRAP 6min 100m shuttle [...]

Today’s classes will be at: 9:30, 12:30, and 4:30. Warm-up & Mobility: 15 Minutes “Bradshaw” 10 Rounds for time of – 3 HSPU 6 Deadlift (225/155lb) 12 Pull-Ups 24 [...]

Here at CFJC we are very thankful for the great community of athletes that we have the privilege of working with… “Gobble Gobble bout to make you Wobble”  On the Minute x 30 (6 rounds) Min [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 7 sets – 1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk – climbing in weight each set to heaviest [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2 Second Pause Squats – 5-5-5-5 Conditioning: 3 rounds for time of – 7 Front Squats (185/120lb) 21 KB Swings (30/20k) Run [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 7 set – 1 Power Snatch + 1 Hang Snatch – climbing in weight each set to heaviest possible try to increase over last week [...]

Warm-up & Mobility: 15 Minutes Strength: Warm-up deadlift and thruster Conditioning: For time with a running 30min time cap- 21 deadlifts (185/135#) 200m sprint 15 deadlifts 200m sprint 9 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk: 6×2 across at 80-85% 1RM – 60-120 sec rest between sets Conditioning: AMRAP 10 min of – 4 Wall walks 2 Rope Climb 8 Burpee Box [...]

Warm-up & Mobility: 15 Minutes Strength: Clean 6×2 across at 80-85% 1RM – 60-120 sec rest between sets Conditioning: “Hot Tamale” (CFNE) 4 rounds for time of: 5 PC [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 Rounds of – AMRAP 3 minutes of: 7 Thrusters (95/65lb) 30 Double unders 1 min rest AMRAP 1 minute of: Pull Ups 1 min rest Score is total [...]