June 1.12

Str 1R@95%
WOD
7 1 minute rds of
3 powerclean & jerks 115lbs
10 double unders
Amrap of burpees for the remainder of the minute
* score is total # of burpees.

Practice pullups

May 31.12

Str 1R@95%

WOD
Run 800m x2
If your time isn't under 6mins 
Run 400m
If your time is over 1:40
Run 200m backwards 

*score is total distance plus run time, lowest score wins.

May 30.12

Str 1R@95%
WOD
4 RFT 
20 barbell hops
5 deadlifts 275lbs
200m run

Practice pullups

June memberships are due!

May 29.12

Str 1R@95%
WOD
5 RFT
5 burpee
10 squat clean&jerk 75lbs
5 front squats 75lbs

Practice: pullups

May 28.12

Str 1R@95%
WOD
Amrap 12
1 snatch 95lbs
3 snatch balance 95lbs
6  ring dips
30 doubles

Practice:pullups

*over they weekend we decided to cancel the CF lite class. Some of those people will be adding to regular classes. Also for this time we are capping the regular CF classes at 40 members, which is what we are currently at.

May memberships are due!

May 26.12

Happy birthday Kyla&Collin
Birthday warm up
28 burpees, 31 double unders

WOD
3 RFT
7 muscle ups
21 db thrusters 35lbs ea

Practice: ring dips

May 25.12

Str 3R@90%
WOD
Amrap 12
3 deadlifts 135lbs
2 hang powercleans 135lbs
1 jerk 135lbs
Run 200m