Power/Skill: 20 min to establish max height box jump 10 Min AMRAP 5 Box Jumps 30″/24″ 10 Ring Dips 15 KB Swings 70/53Read More

Tabata back squat 95/65 Rest 1 min Tabata L-sit hold Rest 1 min Tabata Ring rows Rest 1 min Tabata Handstand Hold Rest 1 min Tabata Row *for holds count the seconds for score* Beginner Air Squat Knee tuck on Paralettes Ring row Pike hold Row *CF mainsite WOD 7 Nov 17*Read More

Coach’s ChoiceRead More

Black Friday WOD = Coach’s ChoiceRead More

** HAPPY THANKSGIVING ** Turkey Day WOD = Coach’s ChoiceRead More

Hero “Arnie” With a 70/53 KB perform: 21 TGU, right arm 50 KB Swings 21 Overhead Squats left arm 50 KB Swings 21 OHS right arm 50 Swings 21 TGU, left armRead More

For Time: 1 Mile Run 30 Squat clean & Jerk (Not thruster) 155/105Read More

Skill/Strenght: GHD sit-ups/Back Extensions 8 Min AMRAP 4 HSPU 8 KB Swings 70/53 12 GHD Sit-upsRead More

Coach’s ChoiceRead More

Strength/Skill: 20 Min to work up to heavy Squat clean to Thruster For Time: 15-12-9 Power Clean 135/95 Thruster 135/95 Intermediate: 15-12-9 Use 115/75 Beginner: 12-9-6 use 65/45 *10 min Timecap* CF Mainsite 6 Oct 17Read More