WOD

Scheduling Announcements:

CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

8AM Bootcamp

830AM Cycle

9AM Team WOD

TEAM WOD

AMRAP 20:
Teams of 2

Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20?)
6 Dumbbell Hang Squat Cleans (50/35#)

WOD

AMRAP 12:
30 Double-unders
15 Sit-ups
30 Double-unders
15 Kettlebell Swings (53/35#)

Rest 3 Minutes

AMRAP 12:
1 Wallwalk
10 Burpees
1 Wallwalk
10 Jumping Lunges

Scheduling Announcements:

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

For Time:
30-24-18-12
Cal. Row
Power Snatch (75/55)

Scheduling Announcements:

CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

0

WOD

A.

Metcon (AMRAP – Rounds and Reps)

10 min Amrap
12 Box Jump Overs (24/20)
6 Thrusters (135/95)
6 Bar Facing Burpees

B.

Accessory Work

5 Rounds of
15 Hip Extensions
10 Strict Weighted Pull Ups

Scheduling Announcements:

CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.