Wednesday grind

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“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik

Strength- every 2:00 x 5 sets

  • 6 Snatch grip DL +

  • 3 Hang Power Snatch +

  • 6 OHS +

  • 3 Squat Snatch

    • start at 55-60% of 1RM Snatch build based off feel

WOD- 20 min AMRAP

  • 20 Wallballs (20/14)

  • 20 Alt. DB Snatch (50/35)

  • 20 Box Jumps (24/20)

  • 20 DB push press (10ea. arm)

  • 20/15 Cal Row

Buzz buzz

Only 1 day since the big news that we will be throwing a spring competition and we’ve heard a lottttt of buzz so far!! We’re so happy you all are pumped for this! NOW….. to find those partners!!!

Skill: 4RNFT

  • Max Strict HSPU

  • 1:30 Row/Ski/Bike

  • 20 Sit Ups

WOD: 4 Rounds for total reps

  • 1:00 Cal Row

  • 1:00 Lateral Burpees

  • 1:00 Deadlifts (225/155)

  • 1:00 Rest

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The sPring fling

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Who: YOU and a partner: Male/Femal teams

What: The Spring Fling

Where: The greatest place on earth

When: April 25, 2020

We have officially announced our next in-house competition (check out the full video on our social media pages)! The Spring Fling. Registration sheet coming soon along with more wod details and start times. Grab a friend …spouse … sibling … or even your gym crush… oOoOoOoOohhhhh

Strength- Squat Clean

  • 3@ 50% x 2

  • 2@ 60% x 2

  • 1@ 70%

  • Build to a heavy single or new 1RM until the 15:00

WOD- 9 min AMRAP

  • 30 DU + 1 Hang Sq Clean (135/95)

  • 30 DU + 2 Hang Sq Cl

  • 30 DU + 3 Hang Sq Cl

  • etc…

    * add 1 HSC each round until time is up

Happy friday!

Happy Friday once again CFU! Sorry for the lame posts over the last week, we’re back in action now! Also, BIG thank you to all the coaches that helped step in while we were away!!

Strength- every 90s x 6 sets

  • 2 Push Press + 2 Push Jerks

  • start at 50% of 1RM Push Press and build

WOD- 20 min AMRAP:

  • 3 KB Swings (53/36)

  • 3 Wall balls (20/14)

  • 3 Cal Row

  • 6, 6, 6,

  • 9, 9, 9, Etc...

    score = last completed round + reps