Strength: Push Jerks

WOD

AMRAP in 18 Mins
6 push jerks 135/95
6 c2b
12 box jumps 24/20
24 v-ups
200 m row/ run

Open Gym: 1pm – 2:30pm

2pm: Barbell Class with Coach Troy / Clean tempo

10am Team WOD Class

11:30am Mobility Class

Noon – 1pm Open Gym

Strength: Deadlifts

WOD

5 rounds

5 deadlifts 275/185

10 burpees

Rest 2 mins

50 wall balls 20/14

Rest 2 mins

5 rounds

5 deadlifts 275/185

10 cal row

Total time:

Strength: Bench Press

Partner WOD

AMRAP in 18 Mins

Alt Rds

10 DB seated Shoulder Press 35/20

10 DB Behind the Head Tricep extensions 35/20

10 Wall Balls 20/14

20 Scissor Kicks off the bench

Strength: Back Squats

WOD

1st Min: 6 DB Snatch Burpee 50/35

2nd Min: 8 C2B

3rd Min: 10 Box Jumps 24/20

Welcome Mallory!! Our Newest Member at CFF!

Strength: Power Cleans

WOD

10 rounds

5 power cleans 135/95 games style

5 T2B

12/10 cal row

1pm – 2:30pm Open Gym

10am Team WOD

11:30am Mobility Class

Noon – 1pm Open Gym

Strength: Deadlifts

WOD

AMRAP in 18 Mins

5 deadlifts 275/185

5 deadhang pull-ups

5 HSPU

15 burpees

15 cal row