Strength Cleans 5 @ warm up 3 @ 80% of 1RM 3 @ 85% of 1RM 3+ @ 90% of 1RM WOD This will be EMOM for 10:00min format. 8 Front Squats (135/85) 8 T2B AMRAP slam balls (20/10) Your score will be total reps of ball slams after 10:00. Must start back on Front […]
Pull-ups Wall balls
Strength Back Squat 5-3-3-3-3 WOD 3-6-9-12-9-6-3 Pull-ups Wall Balls
Skill 1000m row for time WOD 6:00min 15 WBSU (20/14) 12 Box Jumps (24/20) Rest 2:00min 6:00min 18 KB Swing (70/45) 15 Ring Rows
Strength DL 5 @ warmup 5 @ 75% 5 @ 80% 5+ @ 85% WOD 10:00min AMRAP 12 Clean and Jerk 30 DU’s Cash out 4:00 min planks Thanks for Everyone who came out for Memorial Day!
We will only be open in the Morning on Memorial Day at 9am only. We will be doing “Murph”. This event will be open to family and friend of CF4P’s members. Spread the Word! Hero WOD Murph= 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run You must start and finish […]
Strength Clean 5 @ warm up 5@ 75% of 1RM 5@ 80% of 1RM 5+ @ 85% of 1RM WOD 14:00min AMRAP 16 walking OH plate lunges (45/25) 8 Burpees over box 12 T2B
Strength Snatch Complex 5 sets- focus is technique 1 Snatch DL 2 Hang Snatches 3 OHS WOD 6RFT 6 Sprints (30m 3 Forward/3 Backs) 10 DL (225/135) 15 AIr Squats
Strength Bench Press 5 @ 75% of 1 RM 5 @ 80% of 1 RM 5+ @ 85% of 1 RM WOD 21-15-9 Thrusters (95/65) Slam Balls (20/10) DU’s