Coach’s ChoiceRead More

25 Min AMRAP 200m Farmer carry (53’s 35’s) 10 Push Press 115/85 5 Front Squat 115/85 *Bar from the floor only*Read More

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats * Must be completed in order no breaking up *30 Min TimecapRead More

For Time: 27-21-15-9 Squat Clean 95/65 Ring Dips Beginner: 21-15-9-6 Hang Squat cleans Leg assisted ring dips *CF Mainsite WOD 14 July 17Read More

8 Rounds 400m Run Rest 90 seconds Beginner 5 Rounds 400m Run Rest 90 seconds * Score is fastest and slowest run. Try to keep drop off less than 15 seconds *CF Mainsite WOD 6 July 2017Read More

Hang Squat Snatch 2-2-2-2-2Read More

Coach’s ChoiceRead More

Snatch Balance 1-1-1-1-1-1-1 Beginners should work on timing, footwork, and landing position instead of load lifted.Read More

10 RFT 5 Strict-pull-ups 10 Push-ups feet on Medball 15 Hollow rocksRead More

20 Min AMRAP 7 Hang power Clean 115/75 14 KB Swings 70/53 21 Wall Balls 20/14Read More