WODs

Warm-up & Mobility: 15 Minutes Strength: Deadlift  – 4 sets of 3 at 70% across of your 1RM Conditioning: AMRAP 12min ascending ladder 1-2-3-4-5-6-7-8… Wall ball shots (20/14#) [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 8 sets of 1 at 90-95% of your 1RM – 90-120 sec rest between sets Conditioning: 10 Rounds of – 10 Russian KB Swings, as heavy [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8 sets of 1 Clean at 90-95% of your 1RM – 90-120 sec rest between sets Conditioning: EMOM 18 minutes, 6 cycles of – Minute [...]

Warm-up & Mobility: 15 Minutes Conditioning: For total reps: 90 sec max Thrusters (95/65lb) 90 sec max Bar-facing Burpees 1 min max Thrusters 1 min Bar-facing Burpees 45 sec max Thrusters 45 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 8 sets – 1 rep at 90-95% 1RM – 90-120 sec rest Conditioning: AMRAP 8 Min Up-Ladder 3-6-9-12… Power Snatch (95/65lb) Box Jump [...]

Warm-up & Mobility: 15 Minutes Strength: 1 and 1/4 Front Squats – 3-3-3-3 Conditioning: AMRAP 15 minutes of – 15 TTB 10 Ring Dips 5 Clean (full, not power cleans @115/75lb) Click here [...]

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 [...]