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Strength: Pause Front Squat – pause for a full count – work to a heavy set of 3 Skill: KB swings – heavier than normal – really use your hips Then, AMRAP 15 minutes of: 5 [...]

Strength: Jerk – work to a heavy double (2 reps) – form over weight! Then, 5 rounds for time: 100m shuttle run 15 Hand-release push-ups 10 Thrusters (95/65lb) Rest exactly two minutes [...]

Strength: Squat – 20 minutes to achieve a three rep max Then, 3 rounds for time: 6 Cleans (135/85lb – note the word “power” is missing here) 12 Box jumps (with full [...]

“Jared” 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special [...]

Strength: Deadlift Friday is back – work to a heavy set of 3, decrease the weight for the next set by 10%, decrease the weight for the last set by 10%. (If you are participating in the [...]

Strength: 15 minutes to work to a max clean for 2 reps Then, as FEW rounds as possible in 15 minutes of: L-sit on parellettes with plates stacked to 12″ (keeping feet if plates) Wall sit [...]

Skill: Chest to bar pull-ups & Bar muscle ups Then, AMRAP 15 minutes of: 10/10 KB cleans (24/16k) Lunge in parking lot – down & up 3 Bar muscle-ups (Big Dawg), OR 7 Chest-to-bar [...]

We had a different WOD planned today, but opted for a shorter WOD (Monday’s ran long) – with no running due to the possibility of rain. Strength: Squat – work to a heavy set of [...]

WE ARE OPEN! Come and get your WOD on in the new and improved CFJC! Strength: Jerk – work to a heavy double Then, AMRAP 18 minutes of: 7 Thrusters (95/65lb) Row 250m 7 Push-jerks (135/85lb) [...]

Thanks for all of the help today! We were  completely moved out of our old location in 1:45RX…