Strength & SkillsSkill work will be wall climbsStrength work will be thruster ladders. We will spend about 20-30 minutes on these, each rep you will increase your thruster weight. This will help prepare us for Fran, which we will do next week!! Check out the two videos below…Chris Spealler on wall climbs, making everything look...Read More
Front Squat 3×3 starting @ 70% WOD Buy in: 50 pistols (total) Then: Handstand push ups/push ups x 10 Pull ups x 15 Weighted lunges x 20 Double Unders x 25/Singles x 100 Box jumps x 30 KB Swings x 35 3 roundsRead More
Bench Press 3×3 (following the same progressions as the last few weeks) WOD Buy in: 50 push ups Then: 100 Overhead Squats (75#/45#) Every time you put the bar down, 3 burpees Cash out: 800 meter run Read More
Close Grip Bench PressUsing 90% of 1 RM3@70% – 3 @80% – 3+@90% Buy in: 800 meter run WOD21-15-9Weighted LungesPull upsPistols Cash out: 25 Med ball sit upsRead More
Memorial Day WOD!! We will be doing a park wod on Memorial Day at 9:30 a.m. at Shelby Farms! The gym will be closed so meet us there! This will be combined CFK’s and adults. Meet in the grassy area near the visitors center by Patriot Lake. Make sure you bring some water!! See you...Read More
We will be doing a park wod on Memorial Day at 9:30 a.m. at Shelby Farms! The gym will be closed so meet us there! This will be combined CFK’s and adults. Meet in the grassy area near the visitors center by Patriot Lake. Make sure you bring some water!! See you there!! angieRead More
Back Squat 3×3 Starting at 70% of 90% of 1RM WOD Box jump burpees x 10 Wall Ball x 15 Power Cleans x 20 5 rounds Cash out: 30 kb snatches (total)Read More
Deadlift 3×3 @ 70% or Clean & Jerk – work up to a heavy single WOD “Nicole” Run 400 meters Max rep pull ups AMRAP 20 minutes Cash out: pistols x 50 (total)Read More
