Strength: Clean and Jerks

WOD

Start with 800 m run then…,

1-2-3-4-5-4-3-2-1

Clean and Jerks 135/95

2-4-6-8-10-8-6-4-2

T2B

4-8-12-16-20-16-12-8-4

Wall Balls 20/14

Finish with 800 m run

1pm – 2:30pm Open Gym

10am Team WOD Class

11:30am Mobility Class: Calves/Hips

Noon – 1pm Open Gym

Saturday’s are for sleeping in!!

Strength: Deadlifts

WOD

Start with 400 m run

Then…

10-1

Deadlifts 255/175

HSPU

With 100 m run at the end of each rd

Finish with 55 double Unders

Welcome Emma!! Our newest member at CFF.

Welcome Woody!! Our newest member at CFF!!

Strength: Hang Power Cleans

WOD

Partner WOD for time

200 partner run

6 Rds alt

5 Hang Power Cleans 135/95

10 Alt DB Snatches 50/35

5 c2b

Then 200 m partner run

6rds alt

5 Power Cleans 135/95

10 Box Jumps 24/20

5 c2b

Finish w/ 200 m partner run

Strength: Bench Press

WOD

EMOTM For 18 Mins

1st Min 8 HSPU

2nd Min 8 dead hang pull-ups

3rd Min 30 v-up

Strength: Back Squats

WOD

AMRAP in 18 Mins

10 Front Squat 135/95

20 sit-ups

30 Double Unders

400 m run

Welcome Andrew!! Our Newest member at CFF!!

Strength: Push Jerks

WOD

6 Rounds

6 Push Jerks

12 T2B

12 Box Jumps 24/20

200 m run

1pm – 2:30pm Open Gym

Congrats to “Salute the Glutes” they finished in 16th Place out of 32 Teams at Strength in Our Streets yesterday!!

10am Team WOD Class

11:30am Mobility Class

Noon – 1pm Open Gym

Good Luck to CFF Team “Salute the Glutes” at Strength in our Streets held at Park Tudor today. 9am – 4pm

This is a fundraising CrossFit competition to raise money for Wheeler Mission.

Have some Fun today to Chele, Julie, Christy, Amanda, Samantha, Will, Troy, Gary, Seth, and Brian.