WODs

“Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball           [...]

Strength: Using one unloaded bar, warm up with 5 Deadlifts, then 5 Hang Power Cleans, and 5 Front Squats. Increase load and repeat 4x (suggested loads are: 95#, 115#, 135# and 155#/55#, 65#, 85#, [...]

This week we officially started our CF Kids and Teens classes and they have been a great success! Thanks for everyone’s attention and hard work! My goal is for these kids to grow up strong [...]

This week we officially started our CF Kids and Teens classes and they have been a great success! Thanks for everyone’s attention and hard work! My goal is for these kids to grow up strong [...]

“The Doctor is OUT*” Three rounds for time: 15 Wall balls (20/14lb) 15/15 Sledgehammer swings (16lb) 15 Burpees 15/15/15 Tsunami ropes* 15/15 One-arm kettlebell swings (24/16k) 30 Abmat sit-ups [...]

Front Squat 5,5,3,3,3 For Time: 4-100 meter lunges…                     Dr.C rocking the “junk yard dog” during the group [...]

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 [...]