Thursday 5/26/16

Part 1: Split Jerk for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 1 rep #5: 1 rep Part 2: 5 Rounds for Time: 10 Push Press (135/95) 10 Toes to Bar 10 Deadlifts (225/155) *Use one bar/Change your wieghts Time Cap...

Wednesday 5/25/16

Memorial Day Murph Announcement Memorial Day Murph: Things you need to know… 1. We will run two heats at CFO. 8am & 9am on Monday, Memorial Day. We will have warm ups planned. The gym will be closed for all other classes on Monday May 30th. 2. We always...

Tuesday 5/24/16

Part 1: EMOM x 10mins 2 Snatches @ 80% 1RM Part 2: 3 Rounds for Time: 10 Thrusters (135/95) 10 Pull-ups Run 400m RX+: (155/105), CTB Time Cap 15mins

Monday 5/23/16

Part 1A: Front Squat 3-3-3-3-3 Part 1B: Split Squat 10-10 Part 2: 21-15-9 Hang Squat Snatch (95/65) Box Jumps (24/20) Time Cap 10min