9.24.2021Metcon (Time)For Time Complete in any order you'd like- just make sure one movement is complete before moving on to the next movement. 100 Hang Power Cleans 75/55 rx+ 115/75 90 Jump Rope Singles Rx+ [...]

9.23.2021Shoulder Press (5@75%, 5@80%, max @ 85%)Metcon (AMRAP - Rounds)20 min EMOM 1. 7 Pull Ups & 5 Burpees 2. 12 cal row/bike/ski RX+ 15/12 3. 5 DB Cleans, 8 DB Renegade Row 30/20 rx+ [...]

9.22.2021Warm-upDynamic Bands Front Squat (5@75%, 5@80%, Max @ 85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclespartial [...]

9.21.2021Warm-up20 calorie row pvc 10 each: pass thru, OHS, GM, leg kicks, round the worldAccessory Work10-9-8-7-6-5-4-3-2-1 Box Push Up Box Dips Tabata Hammer Curls 3x10 Bent Over Row each side 3x10 Bulgarian Split Squat each [...]

9.20.2021Warm-up400 M Run 5 inch worms 50 ft soldier kick, samson Stretch 10 Good Mornings, back Squat, stiff leg DLDeadlift (5@75%, 5@80%, Max @ 85%)Metcon (AMRAP - Reps)2:30 min amrap: 20 Grasshoppers 20 Double Unders [...]

9.19.2021Today is the In House Lift Off - there are No CF classes today.Clean (Weight)Deadlift (Weight)Snatch (Weight)Clean and Jerk (Weight)