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Skill: Power snatch Then, five rounds for time: 15 Hang power snatch (95/65lb) 400m run                 Meet CFJC’s newest athlete, B.J.

Open to ALL: WOD and Paleo Picnic Potluck at the Park tomorrow (Saturday, June 18). Meet at the gym at 9:50AM to drive over together or proceed directly to Webb Bridge Park. We are meeting at the [...]

As many rounds as possible in 20 Minutes of: Run 400m 10 Deadlift (205/155lb) 10 Toes to bar 10 Wall balls (20/14lb)

Strength: Clean 3-3-1-1-1 Then, (untimed) complete five rounds of: 3 Cleans at 85% of your one rep max 20/20 Sledgehammers swings (16#) 40M Overhead walking lunge (45/25lb) Your score for the [...]

As many rounds as possible in 20 minutes of: 200m run with sandbag (45+/25+) 15 Box jumps (24/20″) 10/10 Kettlebell cleans (24/16k) 5 Burpees Finisher: One plank hold for maximum time (at [...]

“Fran” 21-15-9 Thrusters (95/65) Pull Ups Finisher: Turkish Get-Ups                

Strength: Clean then push press, 5-5-3-3-3 Then, AMRAP in 25 minutes of: 10 Push ups 10 Ring dips 10 (Clean and) Push press (95/65) 15 Squats               [...]

“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 [...]