July 29th and 30th, Closed for Level1 Certification.
2,000m Row*
*EMOM: 4 Burpees
OPEN – PERFORMANCE – FITNESS
“Badger”
3 Rounds of:
30 Squat cleans, (95/65)
30 Pull-ups
800m Run
For Time
July 29th and 30th, Closed for Level1 Certification.
1. Snatch Test
1RM
2. Clean & Jerk Test
1RM
3. Conditioning (Class WOD)
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)
PERFORMANCE
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)
FITNESS
5 Rounds:
10 Power Snatches (75/55)
10 Box Jump-Overs (24/20″)
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
OPEN – PERFORMANCE – FITNESS
Tabata
(8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row
Complete all 8 intervals before progressing to next station
Score = Total reps/calories
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
It is with a heavy heart that I announce the passing of David Hecht. Husband to Cindy. Father to Trevor, Hayden and Kerrigan. CFRC member. And a friend to many more. You will be missed.
OPEN – FITNESS – PERFORMANCE
Deadlift
Build to a Heavy Set of 3
Then,
AMRAP 7:
Wallballs* (20/16#)
*EMOM: 5 Deadlifts (225/155)
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)