Please join us on Independence Day for a Hero WOD honoring one of our fallen heroes Joshua Thomas Harris. We will begin at 10am with a moment of silence and a bagpipe tune to reflect on what [...]
“The Bear” 7 reps of the bear complex – 5 rounds: power clean, front squat, push press, back squat, push press. Do not let go of the bar at any time. You can rest in any position EXCEPT for [...]
After warming up, take 10 minutes and practice what you suck at: double-unders, kipping pull-ups, handstand holds… etc. You know what it is you need to work on! Then “Just Add [...]
Strength: Bench press 5×5 Then, as many rounds as possible of: Run 200m with medicine ball (or heavy sandbag if one is not available) 10 Wall balls 10 Toes to bar [...]
Partner warm-up for 5 minutes: Partner A does 5 burpees while the other partner does wall balls. Then switch… Then, as many rounds as possible in 30 minutes… after 800m run buy-in (30 [...]
Special thanks to Coach Kosloski for manning the fort today while we went to the Metro Dash. We had fun hanging together but was nothing like one of CFJC’s WODs… “Eva” [...]
